Macro calculator
Find your daily protein, carbs and fat in seconds. Set your goal and Equil turns it into meals you actually scan.
Your details
Fill in the fields and tap Calculate to see your result.
How macros are calculated
We estimate your daily calories with the Mifflin-St Jeor equation, then split them into protein, carbs and fat. Protein is set from your body weight (around 1.8-2.0 g/kg), fat at 25% of calories, and the rest goes to carbs.
From numbers to meals
A macro target only helps if you hit it. Equil reads your plate from a photo, estimates the macros, and shows what's left for the day, so the number on this page becomes something you can actually follow.
Frequently asked questions
How do I calculate my macros?
Set protein from body weight (1.6 to 2.2 g per kg), give fat a floor (0.6 to 0.8 g per kg), then fill your remaining calories with carbs.
What is a good macro split?
There is no single split. Protein is anchored to your weight, fat to a minimum, and carbs flex with your training. Higher carbs on hard days, lower on rest days.
Do macros matter more than calories?
Calories decide weight; macros decide body composition and how you feel. Hit calories first, then use macros to protect muscle and steady energy.