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.
To calculate the percent of calories from protein and fat, divide 380 by 1,965 â which equals about 19 percent â and divide 585 by 1,965, which is about 30 percent of your calories from fat. The Institute of Medicine provides acceptable macronutrient distribution ranges (AMDR) for carbs, protein and fat.ivide the number of calories eaten from each nutrient by the total number of calories youâve consumed that day. Using the previous example, divide the 1,000 calories you ate from carbohydrates by 1,965, which is your total daily calorie intake -- equaling about 51 percent of your intake from carbohydrates.