How To Calculate The Percent Daily Value For The Appropriate Nutrients Based On Your Calorie Intake

The body needs to obtain a balance of carbohydrates, fat and protein for proper energy metabolism and to maintain healthy organ function. Carbohydrates are largely responsible for supplying cellular energy. The body needs fat for energy, to protect organs and to transport and store vitamins. Protein helps restore cellular tissue and promotes growth of new tissue. The Food and Nutrition Board of the Institute of Medicine provides acceptable macronutrient distribution ranges, or AMDRs, for all three macronutrients based on your total caloric intake.

Step 1

Estimate your daily caloric requirements. You can do this using an online calorie calculator, which will account for your age, sex and body type (see Resources). The calculator will then ask for your typical physical activity level and, using a formula called the Harris Benedict Equation, will estimate your total daily requirements to meet your energy needs. Most adults need between 2,000 and 2,500 calories each day.

Step 2

Calculate your daily carbohydrate needs. According to the Institute of Medicine, or IOM, carbohydrates should account for 45 to 65 percent of your total daily caloric intake. Multiply this range by your caloric requirement to determine your carbohydrate needs. For example, if you need 2,200 calories each day, 990 to 1,430 should come from carbohydrates.

Step 3

Calculate your fat needs. Fat should account for 20 to 35 percent of an adult's daily caloric intake, according to the IOM. If you require 2,200 calories each day, 440 to 770 should come from fat.

Step 4

Calculate your protein needs. According to the IOM, protein should account for 10 to 35 percent of an adult's daily caloric intake. For example, if you require 2,200 calories each day, 220 to 770 should come from protein.

Tips and Warnings

Your body also needs micronutrients, including vitamins and minerals. These nutrients are not based on your total caloric intake, but rather age and sex. Refer to the IOM's micronutrient guidelines (see Resources), for recommendations on these nutrients. The institue's AMDR recommendations are based on an acceptable range that allows for sufficient intake of other nutrients, and which are deemed to meet the needs of the majority of the population. For specific dietary recommendations pertaining to your lifestyle, consult with your physician or dietician.