Macros, translated into CBD food
Every macro calculator gives you a number and wishes you luck. This one uses the same calculation engine my clients run on — then shows you what your number actually looks like as lunch at Amoy and dinner at Lau Pa Sat. Built for hawker food, not chicken-and-broccoli meal prep.
1 · Your numbers
2 · Your day, in real food
Lunch
Dinner
What the numbers mean
BMR is what your body burns doing nothing. TDEE adds your daily movement and training. Your calorie target sits above or below TDEE depending on the goal — never below BMR. Protein gets a floor by bodyweight (2.0 g/kg for fat loss, 1.8 g/kg for muscle gain, capped at 2.4), fat gets a 0.7 g/kg floor, and carbs take what's left, minimum 100 g. Lunch and dinner get ~35% of the day each; the rest is breakfast, snacks and whatever's in your cup.
All calorie and macro figures are good-faith estimates, not guarantees. Hawker dish values are based on the Health Promotion Board's published nutrient composition data for standard servings; chain items use the brand's own published nutrition information where available (Subway, SaladStop!, The Daily Cut, Stuff'd, Guzman y Gomez), and a few entries are standard-portion estimates where noted. Real portions vary meaningfully from stall to stall and day to day — a heavier hand with oil, rice, sauce or gravy can shift a meal by 100-200 kcal — so treat these numbers as a planning guide, not a measurement. Kopi and teh figures are typical HealthHub-style estimates for versions with condensed milk; kosong versions are nearly free. Menus, recipes and stall line-ups change; halal and vegetarian tags reflect general availability, not certification of any specific stall. This tool is general information only and is not medical or dietetic advice — for individual nutrition needs, consult a qualified professional.
Targets are a starting point, not a prescription. My clients' numbers get recalibrated weekly from real weigh-ins and training data — a calculator can't do that part. If the result surprises you, that's usually the conversation worth having.