Macro balance, explained simply
Macros, protein, carbohydrate and fat, are just the three things that carry calories. Balancing them sounds technical, but the logic is simple once you know what each one is for and how the mix should shift with your goal.
What each macro does
Protein builds and repairs tissue and keeps you full. Carbohydrate is your fastest fuel, especially for hard training. Fat supports hormones and helps you absorb certain vitamins. Cut any one to zero and something breaks; the art is in the proportions.
Protein is the anchor because its target is the least flexible. Set protein first, and carbs and fat fill the calories that remain.
How the split shifts with goals
For building muscle, carbs lean higher to fuel training and recovery. For fat loss, protein stays high to protect muscle and control hunger, while carbs and fat flex down to create the deficit. The same person might run very different splits in different seasons.
There's no single magic ratio. Within sensible bounds, total calories and hitting your protein target matter far more than the exact percentages.
From ratio to plate
A macro split only helps if it becomes food. The gap most people hit is translating 40/30/30 into what to actually eat and then knowing whether they hit it.
Our macro calculator turns your goal into grams, and Equil reads your meals from a photo to show what's left in each bucket through the day, so balance becomes something you can see, not just calculate.
Stop tracking by hand
Equil reads your food, glucose, sleep and training, then adjusts your plan in real time. Not another logger, a coach.
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