Macro & Nutrient Calculator
How it worksProtein, carbs, fat, fiber, and micronutrient references
Free macro calculator for protein, carbohydrates, and fat based on your estimated TDEE, plus fiber targets and typical adult micronutrient reference amounts.
Your details
Using: 70.0 kg · 175 cm
Your macro & nutrient targets
Protein
112 g
~448 kcal
Carbohydrates
348 g
~1392 kcal
Fat
80 g
~716 kcal
Calories
2,556
- Protein18% · 448 kcal
- Carbs54% · 1392 kcal
- Fat28% · 716 kcal
Totals align to your estimated TDEE (~2,556 kcal).
Fiber (daily target)
38 g / day
Micronutrients — typical adult reference amounts
Common 19–50 adult RDAs / adequate intakes. Not a personalised prescription.
| Nutrient | Daily target |
|---|---|
| Protein (RDA minimum) | 56 ghigher if training |
| Vitamin A | 900 µg RAE |
| Vitamin C | 90 mg |
| Vitamin D | 15 µg (600 IU)many adults need more; check labs |
| Vitamin E | 15 mg |
| Vitamin K | 120 µg |
| Thiamin (B1) | 1.2 mg |
| Riboflavin (B2) | 1.3 mg |
| Niacin (B3) | 16 mg NE |
| Vitamin B6 | 1.3 mg |
| Folate | 400 µg DFE |
| Vitamin B12 | 2.4 µg |
| Calcium | 1000 mg1300 mg for women 51+ / men 71+ |
| Iron | 8 mgpremenopausal women higher need |
| Magnesium | 400 mg |
| Zinc | 11 mg |
| Potassium | 3400 mg |
| Sodium | < 2300 mgupper limit; lower if hypertension |
About this Macros calculator
Macronutrients — protein, carbohydrates, and fat — are the calorie-providing building blocks of food. Setting rough daily targets helps structure meals without obsessing over every gram.
Habbeat’s macro split starts from your TDEE estimate, aims for about 1.6 g protein per kg body weight, roughly 28% of calories from fat, and fills the remainder with carbohydrates.
We also show a fiber target (higher of common sex-based adequate intake or ~14 g per 1000 kcal) and a table of typical adult micronutrient reference amounts for orientation — not a personal prescription.
A free macro calculator helps turn a calorie target into protein, carbohydrate, and fat grams you can actually build meals around. Habbeat starts from your estimated TDEE, anchors protein to body weight, sets a sensible fat floor, and fills remaining calories with carbs.
People searching “macro calculator,” “protein calculator,” or “carb fat split” want actionable numbers plus context. We also surface fiber and micronutrient reference amounts so macros aren’t the only lens.
Use Habbeat food logging to see how close real meals land — consistency beats perfect grams every day.
How to use this free tool
- Complete Your details so we can estimate TDEE the same way as the BMR & TDEE tool.
- Macros are derived from that calorie target and your body weight. Results update live as you change inputs.
- Use the micronutrient table as a checklist of nutrients to emphasise in food choices, then refine with a dietitian if you have clinical needs.
Worked examples
- Example: At ~2,000 kcal TDEE and 70 kg, ~112 g protein (1.6 g/kg), ~62 g fat (~28% of kcal), remainder carbs — then adjust to preference.
- Example: During a cut, some lifters raise protein toward 1.8–2.2 g/kg while keeping fat moderate and filling the rest with carbs around training.
- Example: Fiber often lands near 25–38 g/day for many adults — increase gradually with fluids if your intake is low.
Practical tips
- Raising protein slightly during a cut can help preserve muscle when training hard.
- Spread protein across meals if that fits your schedule — consistency beats perfection.
- Fiber increases work best gradually with enough fluids to stay comfortable.
Limitations & caveats
- Macro splits are planning defaults, not medical prescriptions.
- Micronutrient tables are typical adult references, not lab orders.
- Clinical diets (renal, diabetes, pregnancy) need professional design.
Frequently asked questions
Is 1.6 g protein per kg enough?
It is a solid default for many active adults. Some lifters prefer closer to 1.8–2.2 g/kg while cutting. Kidney disease and other conditions need clinical guidance.
Do I need to hit macros exactly?
No. Weekly averages and food quality matter more than hitting exact grams every day. Treat targets as guides.
Are the micronutrient numbers personalised?
They are typical adult reference amounts (often for ages ~19–50) and may not match pregnancy, older age, or medical diets. They are educational, not lab-ordered targets.
What macro split is best for fat loss?
High-enough protein, moderate fat, and carbs that fuel your training usually matter more than a trendy ratio. Create a mild calorie deficit first, then place macros.
Should carbs be low?
Only if it fits your preference and sport. Many active people perform better with carbs around workouts while still losing fat in a deficit.
Do I count fiber toward carbs?
Food labels vary by region. For simplicity, many trackers count total carbohydrate; focus on hitting protein and overall calories first.
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All toolsDisclaimer: These tools provide general estimates only. They are not medical advice. For health conditions, pregnancy, or personalised nutrition, speak with a qualified professional.