**If you turn in the assignment it will be graded for accuracy.  Feel free to discuss with Dr. Boyd if you have any questions.  

In order to obtain the proper nutrients and energy needed to maintain optimal health you need to 

consume the proper proportion of macro and micronutrients.  Macronutrients include carbohydrates, 

lipids, and proteins.  Micronutrients include vitamins and minerals.  

Most diets fit within the following percentages of macronutrients consumed per day.

-

Carbohydrates - 50 to 60%

-

Proteins 12 to 20%

-

Fat 30%

In order to maintain your current weight, you must consume the same amount of calories while 

maintaining your current rate of exercise.  In order to lose weight, you would need to increase your 

current rate of exercise and reduce the amount of total calories ingested per day. 

To determine the total amount of calories obtained from your diet, you must determine the amount of 

carbohydrates, fats, and protein eaten.

Carbohydrates = 4 calories/gram

Protein = 4 calories/gram

Fat= 9 calories/gram

Assignment:

1.)  Determine the total grams of carbohydrates, fat, and protein that you eat for a one day period.  

2.)  Determine the total caloric value for this one day period.  

3.)  Determine the percentage of carbohydrates, fat, and protein provided by your diet.  

In order to accomplish this assignment, you will have to record what you ate for breakfast, lunch, 

dinner, and any snacks for a one day period.  You will need to estimate the serving size by weight for 

each macronutrient.  This can be accomplished by using food labels or using the website below if you 

are cooking your own food or eating produce.  

http://www.myfitnesspal.com/food/search  (use the search feature for a particular food and it will give 

you information related to grams carbohydrates, lipids, and proteins per serving).  

Useful Conversions:

454 grams/pound

16 ounces/pound