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.
For healthy people, a recent study suggested a maximum intake of 2 to 2.5 g/kg of body weight per day, totaling 176 g of protein per day for an 80-kg (176-lb) individual consuming approximately 2,900 kcal daily.16 This translates to about 25% of calories from protein within the range of 10% to 35% recommended by the 2010 Dietary Guidelines for Americans and the maximum of 35% by the acceptable macronutrient distribution range.