Fat free mass includes everything in your body except fat-muscle, bones, organs and fluids, etc.By exercising regularly and eating a healthy, balanced diet, it is possible to achieve andmaintain a desirable ratio of fat to fat-free. Fat free mass is what is left when body fat was taken out from body weight.
According to the Average Macronutrient Distribution Range (AMDR) 10-35 percent of the average adultâs daily kilocalorie intake should come from protein, which is approximately 50-175 grams per day. The average intake in the United States falls in between that range at about 80 grams per day.
Divvy Up Your Calories Among Macronutrients. There are two ways to determine your macronutrient targets. The simplest method is to allocate calories towards each nutrient according to a percentage split. The most common split is 40:40:20, i.e. 40% of your calories allocated to protein, 40% to carbohydrates, and 20% to fats.