Macro & Nutrient Calculator
How it worksProtein, carbs, fat, fiber, and micronutrient references
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 tool
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.
How it works
- 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.
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.
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.
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Disclaimer: These tools provide general estimates only. They are not medical advice. For health conditions, pregnancy, or personalised nutrition, speak with a qualified professional.