What nutrients does the human body need daily?

Abstract

This article explores which nutrients the human body requires to function optimally and how to meet them in practical, sustainable ways without obsessing over every meal. It summarizes key macronutrients and micronutrients, outlines how to calculate personal calorie and nutrient demands (based on height, weight, age, gender, macronutrient ratio and activity level) and presents a practical approach: one balanced breakfast that covers nearly all essential nutrients for the day. All statements are based on scientific literature and real-world experimentation (aka: me trying to find a breakfast that’s healthy and edible).

How to eat healthy?

There’s an overwhelming amount of information and even more misinformation about nutrition and healthy eating. From keto evangelists to juice-cleanse believers, everyone seems to have the answer.



One book I can genuinely recommend is The Diet Compass by Bas Kast. It does an amazing job comparing different approaches to healthy eating while being science-based and practical at the same time. So if you want to know how to eat healthy, just read the book. It is worth it!

What nutrients does the human body need?

In short, the human body requires a wide range of nutrients:



In essence, nutrition is simple: give your body the right nutrients in the right amounts. Of course, the exact numbers depend on you, your body composition, activity, genetics and whether you’re currently living on coffee and ambition (we’ve all been there). If you really want precise data, ask your doctor for a comprehensive blood test. But for most of us, the general reference values are perfectly fine. Also, you don’t need to hit every target every day, what matters is your nutritional balance over time.



One small exception for me personally is Vitamin D. In summer I usually cover it through around 15 minutes of daily sunlight exposure. In winter I rely on a simple supplement because otherwise my levels tank faster than my motivation on Monday mornings.



All humans need the same types of nutrients: macronutrients (carbs, fats, proteins) and micronutrients (vitamins, minerals, trace elements). Then there are “bonus nutrients” that are not essential for survival but boost health and performance, such as omega-3 fatty acids, polyphenols and antioxidants.

How to calculate your nutrient needs?

You can estimate your daily calorie and nutrient requirements using scientifically validated formulas. By entering your height, weight, age, gender and PAL (Physical Activity Level), you can calculate:



What worked best for me personally is a split of roughly 50% carbohydrates, 30% fats and 20% protein, which also conveniently gets me to my target of about 1.2 grams of protein per kilogram of body weight per day.

Basal metabolic rate (BMR): –

Total daily energy expenditure (TDEE): –

Carbohydrates: –

Fibers: –

Protein: –

Fat: –

Omega-3 Fatty Acids: –

Omega-6 Fatty Acids: –

Monounsaturated Fatty Acids: –

Maximum Saturated Fatty Acids: –

Histidine: –

Isoleucine: –

Leucine: –

Lysine: –

Methionine: –

Phenylalanine: –

Threonine: –

Tryptophan: –

Valine: –

Vitamin A: –

Vitamin B1 (Thiamine): –

Vitamin B2 (Riboflavin): –

Vitamin B3 (Niacin): –

Vitamin B5 (Pantothenic acid): –

Vitamin B6 (Pyridoxine): –

Vitamin B7 (Biotin): –

Vitamin B9 (Folic acid): –

Vitamin B12 (Cobalamin): –

Vitamin C (Ascorbic acid): –

Vitamin D (Calciferol): –

Vitamin E (Tocopherol): –

Vitamin K (Phylloquinone): –

Calcium: –

Chloride: –

Copper: –

Fluoride: –

Iodine: –

Iron: –

Magnesium: –

Manganese: –

Molybdenum: –

Phosphorus: –

Potassium: –

Selenium: –

Sodium: –

Zinc: –



This gives you a science-based baseline. No guesswork, just the numbers your body actually needs.

How to get all the nutrition you need?

Let’s be honest: tracking every meal is exhausting. I tried. It lasted about three days before I started questioning my life choices. So I asked myself: what if I could start my day with one breakfast that includes all essential nutrients my body needs? That way, I’d have a solid nutritional foundation and could relax for the rest of the day (yes, even if dinner involves pizza).



After several rounds of experiments (and yes, some very questionable smoothie experiments), I finally found a recipe that:

  • Covers all essential micronutrients
  • Fits into a normal portion size
  • Actually tastes good (no, really!)


Soy yogurt: –
Wheat germ: –
Wheat bran: –
Linseed: –
Sunflower seed: –
Sesame seed: –
Almond: –
Dried rose hip: –

You can adjust it easily, add fruits, nuts or whatever you like. As long as you keep the basic ingredients or suitable alternatives, you will get all you need. And when your body gets what it needs first thing in the morning, it will even forgive the occasional late-night snack (or, let’s be honest, instant noodles).

Conclusion

Nutrition doesn’t need to be complicated. Once you understand the essentials and find simple routines that work for you, it becomes almost effortless. Start your day right, stay balanced and remember: your body is the only long-term project you can’t pivot away from. So invest wisely.

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