How to calculate your macros, step by step
Macros are just your calories split into protein, carbs and fat. The reliable way to set them: fix protein from your body weight first, give fat a sensible floor, and let carbs fill whatever calories remain. Here is the walkthrough with numbers.
Step 1: start from calories and protein
First you need your daily calorie target, which depends on your body and goal. If you do not have it, get it from the calorie calculator first.
Then set protein: 1.6 to 2.2 g per kilogram of body weight covers almost everyone from casual lifter to hard dieter. For an 80 kg person that is roughly 130 to 175 g a day. Protein gets priority because it protects muscle and keeps you full.
Step 2: give fat a floor, fill with carbs
Fat should not drop below about 0.6 to 0.8 g per kilogram for hormone health, which lands most people between 50 and 80 g a day. Going lower rarely helps and often backfires on energy and appetite.
Whatever calories remain go to carbs, since protein and carbs have 4 kcal per gram and fat has 9. Training days justify the higher end of carbs; rest days can sit lower. If you would rather skip the arithmetic, the macro calculator does the whole split for you.
Step 3: track against reality, then adjust
A macro plan is a hypothesis. The scale trend, your training performance and your hunger over two to three weeks tell you if it is right. Adjust in small steps, 5 to 10 percent, rather than rebuilding from scratch.
Equil closes this loop automatically: scan your meals by photo, see live macro progress, and let your targets adjust with your training and recovery instead of staying frozen on day one numbers.
Stop tracking by hand
Equil reads your food, glucose, sleep and training, then adjusts your plan in real time. Not another logger, a coach.
Download on the App Store