Balancing the Macronutrients

Estimated Average Daily Caloric Needs for Healthy Teenagers

	Not Very Active		Moderately Active		Very Active
Weight in lbs.	Male	Female	Male	Female	Male	Female
80	1200	1040	1580	1440	2400	2160
90	1350	1170	1790	1620	2700	2430
100	1500	1300	2000	1800	3000	2700
110	1650	1430	2210	1980	3300	2970
120	1800	1560	2420	2160	3600	3240
130	1950	1690	2630	2340	3900	3510
140	2100	1820	2840	2520	4200	3780
150	2250	1950	3050	1700	4500	4050
160	2400	2080	3260	2880	4800	4320
170	2550	2210	3470	3060	5100	4590
180	2700	2340	3860	3240	5400	4860
190	2850	2470	3890	3420	5700	5130
200	3000	2600	4100	3600	6000	5400
210	3150	2730	4310	3780	6300	5670
220	3300	2860	4520	3960	6600	5940

According to Johnson Publications LTD. 1993, the recommended teenager's diet should consist of the following amount of macronutrients:

30 percent from fat (10% saturated, 10% monounsaturated, 10% polyunsaturated)
12 percent from protein
58 percent from carbhydrates (48% complex carbohydrates and 10% simple carbohydrates)

Using this recommendation, calculate the calory intake for each macronutrient for your weight and level of activity.

Macronutrient Percent of Total Total Calories Total Grams

Fat 30% Multiply Average Calories by 30% Divide Total Calories By Nine (9)

Protein 12% Multiply Average Calories by 12% Divide Total Calories By Four (4)

Carbohydrates 58% Multiply Average Calories by 58% Divide Total Calories By Four (4)

Example: 160lb. male who is moderately active

Macronutrient Percent of Total Total Calories Total Grams

Fat 30% 980 109

Protein 12% 390 98

Carbohydrates 58% 1890 473

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Macronutrient	Percent of Total	Total Calories	Total Grams
Fat	30%	Multiply Average Calories by 30%	Divide Total Calories By Nine (9)
Protein	12%	Multiply Average Calories by 12%	Divide Total Calories By Four (4)
Carbohydrates	58%	Multiply Average Calories by 58%	Divide Total Calories By Four (4)