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Macronutrient Breakdown for 1900 kcal

The document provides details on calculating macronutrient and food group requirements for daily calorie intakes ranging from 800 kcal to 1900 kcal. For each calorie level, it specifies the grams of carbohydrates, protein, and fat needed based on percentages of total calories. It then shows an example daily meal plan listing food groups and servings to meet the macronutrient requirements for that calorie level.

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leemon.mary.alipao8695
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112 views12 pages

Macronutrient Breakdown for 1900 kcal

The document provides details on calculating macronutrient and food group requirements for daily calorie intakes ranging from 800 kcal to 1900 kcal. For each calorie level, it specifies the grams of carbohydrates, protein, and fat needed based on percentages of total calories. It then shows an example daily meal plan listing food groups and servings to meet the macronutrient requirements for that calorie level.

Uploaded by

leemon.mary.alipao8695
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

CHO = 800 x 50% / 4 = 100g CHO

CHON = 800 x 20% / 4 = 40g CHON

FAT = 800 x 30% / 9 = 27g FAT

800kcal

Food Group No. of Ex. CHO CHON FAT kcal


Vegetables 3 9 3 48
Fruits 3 30 120
Milk (NF) 1 12 8 - 80
Sugar -
100-51 = 49 /
23 = 2 ex 51
Rice A 1 23 92
Rice B 1 23 2 100
40-13 = 27/8
= 3 ½ ex 13
Meat (LF) 3½ 28 3.5 143.5
27-3.5 =
23.5/5 = 4 ½ 3.5
ex
Fat 4½ 22.5 202.5
97 41 26 786

CHO = 900 x 50% / 4 = 113g CHO

CHON = 900 x 20% / 4 = 45g CHON

FAT = 900 x 30% / 9 = 30g FAT

900kcal

Food Group No. of Ex. CHO CHON FAT kcal


Vegetables 3 9 3 48
Fruits 3 30 120
Milk (NF) 1 12 8 - 80
Sugar -
113-51 = 62 /
23 = 2 ½ ex 51
Rice A 1 23 92
Rice B 1½ 34.5 3 150
45-14 = 31/8
= 4 ex 14
Meat (LF) 4 32 4 164
30-4 = 26/5 =
5 ex 4
Fat 5 25 225
108.5 46 29 879

CHO = 1000 x 50% / 4 = 125g CHO

CHON = 1000 x 20% / 4 = 50g CHON

FAT = 1000 x 30% / 9 = 33g FAT

1000kcal

Food Group No. of Ex. CHO CHON FAT kcal


Vegetables 3 9 3 48
Fruits 3 30 120
Milk (NF) 1 12 8 - 80
Sugar -
125-51 = 74 /
23 = 3 ex 51
Rice A 1 23 92
Rice B 2 46 4 200
50-15 = 35/8
= 4 ½ ex 15
Meat (LF) 4½ 36 4.5 184.5
33-4.5 =
28.5/5 = 6 ex 4.5
Fat 6 30 270
120 51 34.5 994.5

CHO = 1100 x 50% / 4 = 138g CHO

CHON = 1100 x 20% / 4 = 55g CHON

FAT = 1100 x 30% / 9 = 37g FAT

1100kcal

Food Group No. of Ex. CHO CHON FAT kcal


Vegetables 3 9 3 48
Fruits 3 30 120
Milk (NF) 1 12 8 - 80
Sugar -
138-51 = 87 /
23 = 4 ex 51
Rice A 1 23 92
Rice B 3 69 6 300
55-17 = 38/8
= 4 ½ ex 17
Meat (LF) 4½ 36 4.5 184.5
37-4.5 =
32.5/5 = 6 ½ 4.5
ex
Fat 6½ 32.5 292.5
143 53 37 1117

CHO = 1200 x 50% / 4 = 150g CHO

CHON = 1200 x 20% / 4 = 60g CHON

FAT = 1200 x 30% / 9 = 40g FAT

1200kcal

Food Group No. of Ex. CHO CHON FAT kcal


Vegetables 3 9 3 48
Fruits 4 40 160
Milk (NF) 1 12 8 - 80
Sugar -
150-61 = 89 /
23 = 4 ex 61
Rice A 1 23 92
Rice B 3 69 6 300
60-17 = 43/8
= 5 ½ ex 17
Meat (LF) 3 24 3 123
Meat (MF) 2½ 20 15 215
40-18 = 22/5
=4½ 18
Fat 4½ 22.5 202.5
153 61 40.5 1220.5
CHO = 1300 x 50% / 4 = 163g CHO

CHON = 1300 x 20% / 4 = 65g CHON

FAT = 1300 x 30% / 9 = 43g FAT

1300kcal

Food Group No. of Ex. CHO CHON FAT kcal


Vegetables 3 9 3 48
Fruits 4 40 160
Milk (NF) 1 12 8 - 80
Sugar -
163-61 =
102/23 = 4 ½ 61
ex
Rice A 2 46 184
Rice B 2½ 57.5 5 250
65-16 = 49/8
= 6 ex 16
Meat (LF) 4 32 4 164
Meat (MF) 2 16 12 172
43-16 = 27/5
=5½ 16
Fat 5½ 27.5 247.5
164.5 64 43.5 1305.5

CHO = 1400 x 50% / 4 = 175g CHO

CHON = 1400 x 20% / 4 = 70g CHON

FAT = 1400 x 30% / 9 = 47g FAT

1400kcal

Food Group No. of Ex. CHO CHON FAT kcal


Vegetables 3 9 3 48
Fruits 4 40 160
Milk (NF) 1 12 8 - 80
Sugar -
175-61 =
114/23 = 5 ex 61
Rice A 1 23 92
Rice B 4 92 8 400
70-19 = 51/8
=6½ 19
Meat (LF) 3½ 28 3.5 143.5
Meat (MF) 3 24 18 258
47-21.5 =
25.5/5 = 5 ex 21.5
Fat 5 25 225
176 71 46.5 1406.5

CHO = 1500 x 50% / 4 = 188g CHO

CHON = 1500 x 20% / 4 = 75g CHON

FAT = 1500 x 30% / 9 = 50g FAT

1500kcal

Food Group No. of Ex. CHO CHON FAT kcal


Vegetables 3 9 3 48
Fruits 4 40 160
Milk (NF) 1 12 8 - 80
Sugar -
188-61 =
127 / 23 = 5 61
½
Rice A 1½ 34.5 138
Rice B 4 92 8 400
75-19 = 56/8
= 7 ex 19
Meat (LF) 4 32 4 164
Meat (MF) 3 24 18 258
50-22 = 28/5
=5½ 22
Fat 5½ 27.5 247.5
187.5 75 49.5 1495.5
CHO = 1600 x 50% / 4 = 200g CHO

CHON = 1600 x 20% / 4 = 80g CHON

FAT = 1600 x 30% / 9 = 53g FAT

1600kcal

Food Group No. of Ex. CHO CHON FAT kcal


Vegetables 4 12 4 64
Fruits 4 40 160
Milk (NF) 1 12 8 - 80
Sugar -
200-64 =
136/23 = 6 ex 64
Rice B 4 92 8 400
Rice C 2 46 8 216
80-28 = 52/8
= 6 ½ ex 28
Meat (LF) 4½ 36 4.5 184.5
Meat (MF) 2 16 12 172
53-16.5 =
36.5/5 = 7 ½ 16.5
Fat 7½ 37.5 337.5
202 80 54 1614

CHO = 1700 x 50% / 4 = 213g CHO

CHON = 1700 x 20% / 4 = 85g CHON

FAT = 1700 x 30% / 9 = 57g FAT

1700kcal

Food Group No. of Ex. CHO CHON FAT kcal


Vegetables 4 12 4 64
Fruits 5 50 200
Milk (NF) 1 12 8 - 80
Sugar -
213-74 =
139/23 = 6 ex 74
Rice B 4 92 8 400
Rice C 2 46 8 216
85-28 = 57/8
= 7 ex 28
Meat (LF) 4 36 4.5 184.5
Meat (MF) 3 24 18 258
57-22.5 =
34.5/5 = 7 ex 22.5
Fat 7 35 315
212 88 57.5 1717.5

CHO = 1800 x 50% / 4 = 225g CHO

CHON = 1800 x 20% / 4 = 90g CHON

FAT = 1800 x 30% / 9 = 60g FAT

1800kcal

Food Group No. of Ex. CHO CHON FAT kcal


Vegetables 4 12 4 64
Fruits 5 50 200
Milk (NF) 2 24 16 - 160
Sugar -
225-86 =
139/23 = 6 ex 86
Rice B 3 69 6 300
Rice C 3 69 12 324
90-38 = 52/8
= 6 ½ ex 38
Meat (LF) 3½ 28 3.5 143.5
Meat (MF) 3 24 18 258
60-21.5 =
38.5/5 = 7 ½ 21.5
ex
Fat 7½ 37.5 337.5
224 90 59 1787
CHO = 1900 x 50% / 4 = 238g CHO

CHON = 1900 x 20% / 4 = 95g CHON

FAT = 1900 x 30% / 9 = 63g FAT

1900kcal

Food Group No. of Ex. CHO CHON FAT kcal


Vegetables 5 15 5 80
Fruits 5 50 200
Milk (NF) 2 24 16 - 160
Sugar -
238-89 =
149/23 = 6 ½ 89
ex
Rice B 3½ 80.5 7 350
Rice C 3 69 12 324
95-40 = 55/8
= 7 ex 40
Meat (LF) 4 32 4 164
Meat (MF) 3 24 18 258
63-22 = 41/5
= 8 ex 22
Fat 8 40 360
238.5 96 62 1896

CHO = 2000 x 50% / 4 = 250g CHO

CHON = 2000 x 20% / 4 = 100g CHON

FAT = 2000 x 30% / 9 = 67g FAT

2000kcal

Food Group No. of Ex. CHO CHON FAT kcal


Vegetables 5 15 5 80
Fruits 5 50 200
Milk (NF) 3 36 24 - 240
Sugar -
250-101
149/23 = 6 ½ 101
Rice B 3½ 80.5 7 350
Rice C 3 69 12 324
100-48 = 52/8
=6½ 48
Meat (LF) 4½ 36 4.5 184.5
Meat (MF) 2 16 12 172
67-16.5 =
50.5/5 = 10 16.5
ex
Fat 10 50 450
250.5 100 66.5 2000.5

CHO = 2100 x 50% / 4 = 263g CHO

CHON = 2100 x 20% / 4 = 105g CHON

FAT = 2100 x 30% / 9 = 70g FAT

2100kcal

Food Group No. of Ex. CHO CHON FAT kcal


Vegetables 5 15 5 80
Fruits 5 50 200
Milk (NF) 2 24 16 - 160
Sugar -
263-89 =
174/23 = 7 ½ 89
Rice B 4½ 103.5 9 450
Rice C 3 69 12 324
105-42 = 63/8
= 8 ex 42
Meat (LF) 6 48 6 246
Meat (MF) 2 16 12 172
70-18 = 52/5
= 10 ½ 18
Fat 10 ½ 52.5 472.5
261.5 106 70.5 2104.5
CHO = 2200 x 50% / 4 = 275g CHO

CHON = 2200 x 20% / 4 = 110g CHON

FAT = 2200 x 30% / 9 = 73g FAT

2200kcal

Food Group No. of Ex. CHO CHON FAT kcal


Vegetables 5 15 5 80
Fruits 5 50 200
Milk (NF) 1 12 8 - 80
Sugar -
275-77 =
198/23 = 8 ½ 77
ex
Rice B 4½ 103.5 9 450
Rice C 4 92 16 432
110-38 = 72/8
= 9 ex 38
Meat (LF) 5 40 5 205
Meat (MF) 4 32 24 344
73-29 = 44/5
= 9 ex 29
Fat 9 45 405
272.5 110 74 2196

CHO = 2300 x 50% / 4 = 288g CHO

CHON = 2300 x 20% / 4 = 115g CHON

FAT = 2300 x 30% / 9 = 77g FAT

2300kcal

Food Group No. of Ex. CHO CHON FAT kcal


Vegetables 4 12 4 64
Fruits 5 50 200
Milk (NF) 2 24 16 - 160
Sugar -
288-86 =
202/23 = 9 ex 86
Rice B 5 115 10 500
Rice C 4 92 16 432
115-46 = 69/8
= 8 ½ ex 46
Meat (LF) 4½ 36 4.5 184.5
Meat (MF) 4 32 24 344
77-28.5 =
48.5/5 = 9 ½ 28.5
Fat 9½ 47.5 427.5
293 114 76 2312

CHO = 2400 x 50% / 4 = 300g CHO

CHON = 2400 x 20% / 4 = 120g CHON

FAT = 2400 x 30% / 9 = 80g FAT

2400kcal

Food Group No. of Ex. CHO CHON FAT kcal


Vegetables 5 15 5 80
Fruits 5 50 200
Milk (NF) 2 24 16 - 160
Sugar -
300-89 =
211/23 = 9 ex 89
Rice B 5 115 10 500
Rice C 4 92 16 432
120-47 = 73/8
= 9 ex 47
Meat (LF) 5 40 5 205
Meat (MF) 4 32 24 344
80-29 = 51/5
= 10 ex 29
Fat 10 50 450
296 119 79 2371
CHO = 2500 x 50% / 4 = 313g CHO

CHON = 2500 x 20% / 4 = 125g CHON

FAT = 2500 x 30% / 9 = 83g FAT

2500kcal

Food Group No. of Ex. CHO CHON FAT kcal


Vegetables 5 15 5 80
Fruits 5 50 200
Milk (NF) 3 36 24 - 240
Sugar -
313-101 =
212/23 = 9 ex 101
Rice B 5 115 10 500
Rice C 4 92 16 432
125-55 = 70/8
=8½ 55
Meat (LF) 4½ 36 4.5 184.5
Meat (MF) 4 32 24 344
83-28.5 =
54.5/5 = 11 28.5
ex
Fat 11 55 495
308 123 83.5 2475.5

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