IIFYM Calculator

Macro Calculator

The IIFYM macro calculator is first flexible dieting tool of its kind. We developed it to be the most comprehensive and easy to  use fitness calculator for people following the IIFYM diet. The IIFYM Calculator takes the guess work out of dieting. All you have to do is enter your details, select your goals and retrieve your macros. We have added a few options in step 3 for those of you that like to manipulate your protein and fats, but the default settings are PERFECT for most people!

If you are ready to use IIFYM for flexible dieting, this is the best tool you will find! Scroll down to get started with the IIFYM Macro Calculator now!

Step 1: Calculate Your TDEE (daily calories required)

Macro Calculator

The IIFYM macro calculator is first flexible dieting tool of its kind. We developed it to be the most comprehensive and easy to use fitness calculator for people following the IIFYM diet. The IIFYM Calculator takes the guess work out of dieting. All you have to do is enter your details, select your goals and retrieve your macros. We have added a few options in step 3 for those of you that like to manipulate your protein and fats, but the default settings are PERFECT for most people!
If you are ready to use IIFYM for flexible dieting, this is the best tool you will find! Scroll down to get started with the IIFYM Macro Calculator now!
Gender:

Age:
Height:
ft in
Imperial Metric
Weight:
lbs
Formula:

How would you describe your normal daily activities?
How times per week do you exercise?
0
2
4
6
7
How many minutes per day do you exercise (cardio & weight lifting combined)?
0
60
120
180
220
How intense is your excercise?

Step 2: Choose Your Goals (and pick your intensity)

Fat loss
1121
Calories/Day
Maintain
1121
Calories/Day
Bulking
1121
Calories/Day
Custom
Calories/Day
Suggested 15%
Aggressive 20%
Reckless 25%
Same as TDEE
Cautious 5%
Text Book 10%
Aggressive 15%
Enter Your Own

Step 3: Select Your Nutrition Plan (we suggest IIFYM)

Choose Plans
.8 gr. per lb. of body weight
.9 gr. per lb. of body weight
1 gr. per lb. of body weight
Custom gr per lb.
.35 gr. per lb. of body weight
.40 gr. per lb. of body weight
.45 gr. per lb. of body weight
Custom gr. per lb. of body weight
Carbohydrates are calculated based on the calories you have remaining after calories from protein and fat have been subtracted from your TDEE.

Step 4: Your Results

CARBS PROTEIN FAT FIBER CALORIES
GRAMS per day 280 6.9 2.4 1 - 2 1169

Macro Calculator

Now that you know your macros for weight loss, the next step is to sign up to www.MacroTracker.com and start weighing, and logging your food. Make sure not to exceed your macros every day. It is your responsibility to hit your numbers and be as accuate as possible. IIFYM will only aid in fat loss if you are accurate with your macro tracking. If you do not track macros consistently, your weight loss will not be consistent either.

Need More? Hire Us

If you need more help, hire us.