Table 4: Macronutrient Analysis Name: GURJOT SINGH
Percent Analysis of Energy Intake
Use the values from your three day average bar graph to obtain the values in grams for each of:
carbohydrates, fat, protein, and alcohol. Convert to kilocalories and calculate the sum of these to get
your total average energy intake. Use this number to calculate the percent contribution of each energy-
yielding nutrient to your total energy intake.
377 g of carbohydrate × 4 kcal/g = 1508 kcal of carbohydrate =C
83.10 g of fat × 9 kcal/g = 747.9 kcal of fat =F
72.60 g of protein × 4 kcal/g = 290.4 kcal of protein =P
0 g of alcohol × 7 kcal/g = 0 kcal of alcohol =A
Sum of all calories = 2546.3 total kcal =T
Percent of Calories from Carbohydrates over Total Calories
(C) ÷ (T)
× 100% = 59.22 %
1508 ÷2546.3
Percent of Calories from All Fat/Lipids over Total Calories
(F) ÷ (T)
× 100% = 29.37 %
747.9 ÷2546.3
Use % to compare to
AMDR in Question 1
Percent of Calories from Protein over Total Calories
(P) ÷ (T)
× 100% = 11.40 %
290.4 ÷2546.3
Percent of Calories from Alcohol over Total Calories
(A) ÷ (T)
× 100% = 0 %
0 ÷2546.3
School of Kinesiology Capilano University
Table 4: Macronutrient Analysis Name: GURJOT SINGH
Percent Analysis of Fat Intake
Use the values from your three day average bar graph to obtain the values in grams of each type of fat.
Use this number to calculate the percent contribution of each type of fat to your total energy intake.
27.10 g of saturated fat × 9 kcal/g = 243.9 kcal of saturated fats = SF
0.36 g of trans fats × 9 kcal/g = 3.24 kcal of trans fat = TF
20.80 g of monounsaturated fat × 9 kcal/g = 187.2 kcal of monounsaturated fat = MF
10.40 g of polyunsaturated fat × 9 kcal/g = 93.6 kcal of polyunsaturated fat = PF
Reminder:
T = 2546.3 kcal Total kcal from previous page
Percent of Calories from Saturated Fat over Total Calories
(SF) ÷ (T)
× 100% = 9.58 %
243.9 ÷2546.3
Percent of Calories from Trans Fat over Total Calories
(TF) ÷ (T)
× 100% = 0.13 %
3.24 ÷2546.3
Use % in Question 2
Percent of Calories from Monounsaturated Fat over Total Calories
(MF) ÷ (T)
× 100% = 7.35 %
187.2 ÷2546.3
Percent of Calories from Polyunsaturated Fat over Total Calories
(PF) ÷ (T)
× 100% = 3.68 %
93.6 ÷2546.3
School of Kinesiology Capilano University
Table 4: Macronutrient Analysis Name: GURJOT SINGH
Analysis of Protein Intake
Use the same value of grams of protein that you entered in the top section of this table. Add any
protein supplements that you take.
72.60 g of protein + 0 g of protein supplement = 72.60 g of protein/day
72.60 g of protein/day ÷ 75 body weight (kg.) = 0.968 g protein/kg of body wt.
Use answer in Question 3.
Questions
1) Compare your % calories from carbohydrate, fat and protein intake with the Acceptable
Macronutrient Distribution Ranges (AMDR’s). Hint: See DA #4: Reference #1 for
recommendations.
Answer:
Based on my analysis, my diet is balanced. My carbohydrates 59.22% fall within the
recommended 45-65% range, my fats 29.37% are within the recommended 20-35%
range, and my proteins 11.40% are within the recommended 10-35% range.
2) Compare your saturated fat intake with recommendations from the National Cholesterol
Education program. Compare your trans fat intake with recommendations from the
American Heart Association Hint: See DA #4: Reference #2 for recommendations.
Are your intake values appropriate for you?
Answer:
My trans fat intake 0.13% is within the recommended limit of less than 1%, but my
saturated fat intake 9.58% is higher than the recommended 7%. I need to reduce
saturated fat intake to align with the recommended guidelines.
3) Compare your protein intake to the RDA for protein. Is your protein intake appropriate
for your activity level? Discuss the health consequences, if there are any, for consuming
the amount of protein that you do. Hint: See DA #4: Reference #2 for RDA for
protein.
Answer:
My protein intake is 0.968 g/kg of body weight, which is slightly above the RDA of 0.8
g/kg. This is appropriate for my activity level and supports muscle maintenance.
However, excessive protein intake could lead to kidney strain over time.
School of Kinesiology Capilano University
