Calculate Your Ideal Macros, Calories, and More to Achieve Your Fitness Goals
Join thousands of fitness enthusiasts, personal trainers, and dietitions who trust our Macro Calculator every day, Be honest and precise when answering questions to make the most of IIFYM Macro Calculator – the first of its kind.
No more guesswork – just enter your details, select your goals, and get your precise macros for immediate and sustainable fat loss. It’s the easiest way to track your macros and achieve IIFYM fat loss. Your journey to transformation starts here.
Macros, or macronutrients, are the three key nutrients your body needs in large amounts: carbohydrates, proteins, and fats. Each plays a crucial role in your health. Carbs fuel your body, proteins build and repair tissues, and fats support hormone function and nutrient absorption.
Counting macros means tracking how much of each you eat. It’s like giving your body a custom nutrition plan. Unlike restricted diets that ban certain foods, macro counting is flexible. You can eat foods you enjoy, as long as they fit your macro goals.
Why bother?
Because it works. Counting macros can help you lose weight, gain muscle, or just feel better overall. It’s personalized nutrition at its best. You learn what your body truly needs and how different foods affect you.
By focusing on macros, you’re not just eating less – you’re eating smarter. It’s a practical way to improve your diet without feeling deprived. Whether you want to transform your body or simply boost your health, understanding and balancing your macros can be help you achieve your fitness goals effectively.
You landed on our macro calculator for one of two reasons:
Or
In either case, this isn’t a coincidence.
About 10 years ago, we created the world’s first and best macronutrient calculator to show people an easy way to burn body fat while eating the meals they love.
Our macro calculator is designed to provide accurate results, ensuring you have the essential data for your fitness journey. It is currently on it’s 7th iteration in the last 13 years. Super accurate and easy to use.
Eventually, meal plan and fitness coaches asked us to build diet calculators to help their clients reach their ideal body weight.
Now our calorie and macro calculator are used on over 200 websites.
Why are we telling you this? One word: Accuracy.
When people first see their numbers, they kind of freak out a bit; male and female clients alike.
Their fear is that they will gain weight due to the high amount of carbs and calories we suggest.
Utilizing our macro cal, you’ll discover a precise breakdown of your daily nutrient needs, guiding you towards effective weight management.
The first question people ask?
“How on earth am I supposed to lose body weight eating so many carbs?“
The truth is that carbs simply don’t make you overweight.
To the contrary, carbohydrates build muscle, increase energy, boost your metabolic rate which helps you lose lbs. while improving athletic performance.
This change allows you to maintain your muscle mass, even if you have a sedentary lifestyle.
The key is to eat the right number of grams of carbohydrates for your body based on your activity level (since your carb intake is directly related to your energy, goals, and metabolism).
Our macro calculator ensures precise calculation. It also helps you understand the optimal balance of macronutrients for effective weight loss.
Remember that our goal is to optimize your metabolic health so your body will burn fat and maintain your muscle mass, with or without exercise. Not for you to gain body fat.
This is why your amount of carb, protein, fats, and fiber grams are set up exactly how they are.
We want you to be healthy, happy, and fit with a sense of well-being rather than hungry and moody.
Let us explain it this way.
The IIFYM macro formula below is the 9th and most accurate one we’ve developed. No other website uses the same [weight loss] calculations for male and female clients, not even my corporate dietitians & personal trainers.
By calculating macros with our trusted and proven tools, you get a better understanding of your nutritional needs, empowering you on your fitness journey.
This is why IIFYM is on the first page of Google for over 600 diet and exercise search terms.
Our weight loss program works so well that thousands of people link their friends and family to my macronutrient calculator, and as a result, we gain favor with Google and get loads of traffic.
In short, you’re here because IIFYM is the most trusted source for accurate macros in the world.
Our hope is that you see your carb intake and get excited that you can eat the meals you love, maintain your muscle mass, and calculate macros for effective weight loss in the process.
If you want to lose weight, you have to consume fewer calories than your TDEE or calories you burn. In other words, you need to create a calorie deficit. Our cutting-edge Macro calculator helps you achieve precisely this goal in a systematic manner, depending on how fast or slow you want to lose weight or gain lean mass.
At IIFYM, we don’t tell you to lower you calorie intake – our programs are designed to personalize your weight loss journey for optimal and long-lasting results.
At IIFYM, we are as excited as you to help you lose the pounds for good!
All you’ve to do is use our FREE Macronutrient calculator to get the most accurate macros and calorie intake for your weight loss goals.
We determine your weight loss calories based on several basic points of data.
Your age, height, weight, gender, activity level, and the goal of the amount of pounds you want to drop.
We used this information to calculate the number of calories your body uses per day. More info about your current lifestyle is better.
This data guides us closer to your ideal weight loss metrics, so it is uber important that you enter the right info and click the right buttons.
Here is how it works:
TDEE, (total daily energy expenditure) = The number of calories you need per day to maintain your energy (not including your fitness workouts)
To get this, we follow a specific formula that is much more advanced than the Mifflin St Jeor that so many other nutrition coaches use. Our macro calculator analyzes your energy output for an entire week, then splits it up into the appropriate ratio or allotment for each day.
We analyze your BMR – Basal Metabolic rate (the number of calories you burn at rest)
We look at your NEAT – Non-Exercise Activity Thermogenesis (the calories you burn while being active; working, playing, fidgeting, and all other physical activity besides working out.
We examine your EAT – Exercise Activity Thermogenesis (the calories you use while lifting weights, strength training, cardio, and all other strenuous physical output from your exercise routine)
Finally, we take into account your TEF – Thermic Effect of Food (the energy that is required to digest your food into nutrients it can use to repair muscle and complete all other bodily functions)
Together, all of these numbers add up to your TDEE. Which we then use to create a moderate caloric deficit to trigger your body’s fat loss response, week after week.
Basically, we shift the energy balance in favor of your body fat being used as fuel and POOF!! You get leaner and drop the lbs.
In order for this to work, you need to consume fewer calories than your body needs.
A calorie deficit of 15-20% off of your TDEE is used as a safe caloric deficit to shoot for to ensure fast fat loss so you maintain your lean muscle mass.
To further assist you in calculating macros, our macro calculator provides the perfect macronutrient ratio tailored for effective weight loss.
If you want to gain lean muscle mass, you need to consume more calories than your TDEE (calories you burn). In other words, you have to create a calorie surplus.
This is not a new concept whatsoever, but many of today’s current dieting coaches get it wrong. Rather than let the diet do the work, they try to use fitness as the deficit, which is a horrific idea. Our macro calculator uses a safe and conservative caloric surplus calculated at 5-10% over your TDEE to encourage muscle growth without packing on too much unwanted body fat.
In either case, our plan will provide the perfect macronutrient allotment that will work for you regardless of the success you’ve been denied from other bodybuilding coaches and so-called Instagram models. I designed it that way from the very ground up so that our readers learn how to reach their goals and confidently understand the essential conditions that are optimal for humans to access perfect protein saturation levels, for example.
Without this kind of attention to detail, I really don’t think that average people (beginners, natural bodybuilders, and novice athletes) will benefit from the difficult and intense programs that these certified coaches continue to push on social media.
At the end of the day, getting in the best shape of your life is pretty simple.
Eat less food than you were eating when you gained weight
Move your body more than you currently are, to help get your blood flowing (this will also help with digestion which is a good thing).
Focus on being consistent. Though accuracy is super important and pretty much, undeniable.
…and if you can, try to get a wide variety of foods that are high in micronutrients, minerals, electrolytes, phytonutrients, plant sterols, and probiotics (fermented foods are easy enough).
If you want to sustain your current weight, just figure out how many calories you burn each day. Our macro calculator uses the most accurate formula that works for almost everyone. To discover the right macros for you, read this article thoroughly. We have explained everything in a step by step approach to help you achieve your personalized goals.
And here’s the best part about IIFYM macronutrient calculator – it’s free, fast, accurate, and you don’t need to bother with downloading any extra app!
The three most important ones are protein, carbohydrates, and fats. Check the back of any food package, and you’ll see a breakdown of these macros.
Now, each macro has its own importance:
IIFYM macronutrient calculator simplifies the entire process by helping you set precise targets for your protein, carbs, and fat intake. This way, you can effortlessly plan your meals and optimize your nutrition for better results.
If you’re curious about the exact breakdown of your macronutrients, our macro calculator provides a detailed analysis, allowing you to fine-tune your diet based on your fitness objectives.
As we already mentioned, there are three big players in the nutrition game: protein, carbohydrates, and fat. (Oh, and there’s alcohol too, but it’s not a major player.) Your body uses these macros into compounds that create energy, build structures, trigger chemical reactions, and release hormones.
This means, what you eat impacts how you feel, behave, and perform. Now, by tracking macros, you’re not just keeping an eye on calories; you’re making sure you get the right mix of nutrients for your goals and body preferences.
Our cutting-edge macro cal can become your roadmap to achieving successful weight loss. You’ll gain a clear understanding of your daily caloric needs and make informed choices about your food consumption, leading to effective and sustainable weight loss.
Here’s the core idea:
Estimate your daily calorie expenditure using our TDEE calculator, then track the calories you consume to match your goal – whether it’s consuming fewer or more calories than your TDEE.
The big win? You get to enjoy the foods you love and still lose weight. Yes, pizza, ice cream, and cake are on the menu. The secret isn’t moderation. It’s science. Knowing exactly how many calories your body needs, then splitting those calories up in to the right amount of macros and tracking them with a macro tracking app like the Ai driven diet tool at MacroTracker.com to ensure you are on target.
No need to banish so-called “diet” foods. You can enjoy an amazing sense of freedom once you realize that.
But, hold up, we’re not saying go all-in on candies and chocolates every day – tempting, but not wise. Aim for 80% of your diet to be nutritious and whole, and let the other 20% be those treats you crave.
Now, just to be clear, jelly beans aren’t healthier than sweet potatoes. Body composition and health are different, but a macro-based nutrition is a top-notch way to shed weight permanently.
So, by calculating macros with our powerful macro calculator, anyone can achieve successful and sustainable weight loss.
This free, user-friendly macro calculator gives you your precise macronutrients and calories. It’s an ultimate weight loss or muscle gain tool for both men and women.
Our Macro Blueprint provides you with hyper-accurate macros tailored to your specific needs, ensuring optimal results.
Your macro ratio is the breakdown of calories in your meals from the three main nutrients. For instance:
This makes your macro ratio X:Y:Z.
Here’s the cool part: Our Macro Calculator allows you to tweak this ratio according to your age, gender, how active you are, your goals, and what you like to eat. It’s like customizing your diet plan on your own. If you’re looking for a macro for weight loss, our free macro calculator for weight loss is the perfect tool to guide you through the process. Simply input your information, and let our calculator optimize your macro ratio for effective weight loss.
For instance, if you’re looking to burn fat, consider upping your protein intake. It helps keep you full longer after meals. On the flip side, if you’re an active athlete, you’ll need more carbohydrates to match your higher energy needs. Adjusting your macro ratio – it’s the secret sauce to a personalized, effective eating plan!
Instead of using percentages, our macro calculator determines your protein macro ratio according to your body weight (current and goal weight), activity level, and your body fat.
If you’re on a weight loss journey, you can use this tool as an accurate calorie deficit calculator to determine the right balance between calories in and calories out.
Moderate protein intake is great for less active folks or those with high body fat percentages.
High protein intake is for active people doing some strength training and having a normal body fat percentage.
Maximum is for very active individuals, such as serious bodybuilders and muscle gain enthusiasts. But remember, you need to be in intense training for this one.
A macro for weight loss often involves adjusting your fat macro ratio. A fat ratio of 30% of your daily energy use works well for most people. IIFYM Macro calculator uses the most accurate formula to determine the right macro fats. With diets like keto pushing high-fat intake, some folks end up consuming more fat than necessary.
After sorting out protein and fat, let the remaining calories in your day come from carbohydrates. Use this weight loss calorie calculator for a comprehensive approach to achieving your weight loss goals.
Carbs are the go-to fuel for your body and workouts – they’re your body’s most preferred source of energy. If you’re used to low-carb diets, this might seem like a lot. But if you examine trusted nutritional studies, this is a good amount of carbs just sufficient to keep things running smoothly.
This tool isn’t just any ordinary nutrition calculator; it’s your most effective option for weight loss with an accurate calorie deficit. A calorie deficit means consuming fewer calories than the number of calories your body burns. By consistently maintaining this deficit, you can achieve gradual weight loss.
If you’re looking to create a calorie deficit, you need to determine your Total Daily Energy Expenditure (TDEE). However, effective weight management involves tracking your macros without overly restricting your diet. For instance, protein and carbohydrate macronutrients provide 4 calories/gram, and fat has around 9 calories/gram.
IIFYM Macronutrient calculator helps you satisfy your macro goals while maintaining a calorie deficit. This comprehensive approach supports a sustainable and balanced path toward achieving your personal weight loss goals.
Now, let’s consider the significance of choosing the right macronutrient ratio for weight loss. This tool not only acts as a macro calculator for fat loss but also guides you toward the optimal macronutrient ratio for weight loss. This personalized approach ensures that you’re not just losing weight but doing so in a way that prioritizes overall health and well-being.
Now, recomposing your body involves shedding fat and gaining muscle at the same time. This is where using our revolutionary macro calculator for fat loss can be a game-changer. This process involves changing your body composition by improving lean muscle mass and trimming down fat. A better body composition has numerous health benefits and boosts athletic performance.
Research has shown that it’s doable. But here’s the deal: commit to some serious weight training and an effective nutrition plan. Your body will thank you. Leveraging the right macros to gain muscle is integral to this process, and our IIFYM Macronutrient calculator can guide you in achieving the perfect balance for your body’s unique needs.
Step 1: Use our Macro Calculator
Fill in your details and, if you know it, your body fat percentage. Our calculator uses the Lean Mass Formula for highly accurate results than just your weight and height.
Step 2: Jot Down Your Macros and Calories
The macro calculator dishes out your daily macro and calorie numbers. If macros are new to you, time to learn (subscribe to our FREE newsletter). Find out how much carbohydrates, protein, and fat to consume daily. You can even break it down per meal.
Step 3: Follow a Routine
Consistency is key. Ditch the cardio; focus on resistance-based workouts. Aim for 3 sessions of weight training weekly, lasting at least 30 minutes each. Big moves like squats and deadlifts should be your go-to, not bicep curls.
Keep rest between sets short – 30 to 60 seconds. Forget your phone.
Step 4: Track your Macros
Tracking macros is crucial for success. If your budget allows, go for Factor Meals (approximately 500-calorie meals). include protein supplements as needed.
Step 5: Sleep Well
Don’t underestimate the power of sleep. Research backs it up.
Step 6: Track Progress
Skip the basic scales; invest in an advanced system for exact body recomposition metrics. Watch those changes unfold!
A macro calculator for fat loss is a valuable tool in tailoring your nutrition to your specific needs. While most calculators rely on your body weight, here’s the hack for optimal precision: use your body fat percentage. The calculator offers you a choice: Normal for body weight or Lean Mass for fat percentage.
If you’re on the lean side with low body fat, the Lean Mass formula, coupled with a macro calculator for fat loss, is your go-to option. Input your body fat percentage for personalized results. On the flip side, if you find yourself in the obese category with substantial weight to shed, the lean mass formula becomes your VIP ticket. Learn more about macro counting and obesity for a comprehensive understanding.
Need a hand?
Calculate your ideal body weight or snag a body fat percentage assessment to kick-start your journey toward optimal health and fitness.
Why the Switch?
Muscle cells consume a greater amount of calories compared to fat cells, emphasizing the importance of accurate measurement. It’s the smart move for precision in your macro calculator for the fat loss game!
Let’s break down the calories per macronutrient, and you’ll see why tracking macros means you’re automatically keeping tabs on calories. Here’s the breakdown:
By keeping a log of how much protein, fat, and carbohydrates you consume daily, you’re not just tracking macros; you’re also figuring out the calories you get from each. Nailing your calorie and macro goals helps you stay on top of your appetite, hormones, energy levels, and, in the long run, your health and weight loss targets. Amazing, right?
Now, let’s take a look at meals. After figuring out your daily macros, use the macro calculator for fat loss to plan two to six meals a day. Some find this detailed approach easy, while others might think it’s a bit overwhelming. Choose what suits you best.
You can get a custom macro blueprint that takes the guesswork out of your diet and guides you to success. Have all the guesswork taken out of the equation with all your meals planned for you, according to your exact macro requirements! We’ll adjust your macros, and your meals accordingly as you lose weight so you’ll never have to worry about the dreaded plateau.
If precision is what you need, the Macro Blueprint offers a customized solution that fits your lifestyle.
See a 7-day macro-based meal plan + Blueprint Bundle. It includes a Full Fitness Training program to accompany your Meal Plan for maximum results.
When you pick the right activity level in the Macro calculator, you’re essentially setting a practical and effective daily calorie goal. Here’s how it works:
Imagine maintaining your weight at 2,500 calories daily. Now, if you include some vigorous daily exercise, you’ll need higher calories to keep that weight steady. Even if you’re on a weight-loss mission and not exactly a gym regular, adding exercise still means bumping up your daily calorie target.
Utilize our TDEE calculator IIFYM to precisely determine your Total Daily Energy Expenditure, making it easier to set realistic calorie goals aligned with your fitness objectives.
It might sound a bit backward, but here’s the thing: your workouts need more energy, leading to a revved-up metabolism. And this means more fat gets burned. It’s a win-win. Enhance your exercise routine with a well-structured IIFYM diet plan to optimize your macronutrient intake and fuel your body for peak performance.
Avoid the weight loss plateau trap by steering clear of under-eating. Many fitness enthusiasts hit a wall by slashing calories too much, stop losing fat, and end up gaining weight when they eat a bit more. The beauty of macro counting: It prevents this mess by prescribing the right food and calorie levels.
Sedentary: Your typical daily routines, such as a short stroll or climbing a few flights of stairs and, of course, eating.
Lightly Active: Engaging in any activity that exceeds your sedentary calorie expenditure by 200-400 calories (for females) or 250-500 calories (for males).
Moderately Active: Performing any activity that exceeds your sedentary calorie expenditure by 400-650 calories for females or 500-800 calories for males.
Very Active: Performing any activity that exceeds 650 calories for females or 800 calories for males, in addition to your baseline sedentary calorie expenditure.
So, which one suits your lifestyle? Pick wisely for the calorie goal that matches your fitness needs. Use our TDEE calculator IIFYM for an accurate assessment, and complement it with a tailored IIFYM diet plan to ensure your nutrition aligns seamlessly with your activity level and goals.
If you’re hitting high levels of physical activity without enough calories, you risk muscle breakdown. Don’t let that happen. Eating more is crucial, especially if you’re passionate about exercising. It’s the fuel your body needs to avoid muscle loss and keep that weight loss journey on track.
Considering the importance of fueling your body adequately, our calorie calculator becomes an invaluable tool. This calculator helps you determine the precise amount of calories you use to support your increased physical activity. Ensuring you eat enough is essential for preventing muscle breakdown and maintaining your progress on the weight loss journey.
While health conscious individuals make sure to eat right without tracking macros, our Macro calculator guides you to:
Alongside intuitive eating, our calculator results provide the roadmap to hit your goals and lead a healthier life.
IIFYM macro calculator is your personalized guide. You’ll get a variety of options to match your current lifestyle, health, and fitness targets.
Choose from dietary preferences, activity levels, and even input your experience in calculating macro ratios. It’s all about making it work for you. Utilizing a custom macro calculator like ours ensures that your nutritional plan aligns perfectly with your unique needs and goals.
The state-of-the-art IIFYM macro calculator takes into account every aspect of your life for a personalized nutrition plan. It considers:
Plus, it respects the dynamic nature of your metabolism. With all this info, it crunches the numbers for your daily macros and nutrition needs.
Our macro calculator serves as your reliable IIFYM calorie calculator to make things smooth and hassle free. Even if you’re inexperienced in nutrition and macro science, the IIFYM Macronutrient calculator simplifies calorie and macro tracking for everyone, keeping you on track and in line with your weight loss goals.
The IIFYM diet, created by fitness enthusiast Anthony Collova, breaks away from traditional dieting frustrations. It’s a fresh take, focusing on macronutrients instead of just counting calories.
Macronutrients, or macros, are the energy-packed molecules our bodies break down from food. IIFYM tracks three key macros:
– Protein, giving 4 calories/gram.
– Carbohydrates, delivering 4 calories/gram.
– Fat, packing a punch with 9 calories/gram.
– Alcohol, with 7 calories/gram, is the fourth macro but sits out of the IIFYM party.
IIFYM diet plan adds an extra layer of flexibility to your nutritional journey. It’s a comprehensive approach that goes beyond mere calorie counting, allowing you to tailor your diet to your specific goals and preferences. With its emphasis on macronutrients, the IIFYM diet plan becomes a dynamic tool for achieving your desired body composition.
The good news is that understanding IIFYM is a breeze even for non-tech-savvy individuals. It involves a few simple steps:
With all foods allowed, IIFYM becomes a breath of fresh air for those tired of stringent calorie counting or food group bans. While it’s popular for weight loss, it can be adjusted for those aiming to gain weight too. Easy, flexible, and with no food restrictions – that’s the IIFYM diet.
Incorporating an IIFYM diet plan into your lifestyle empowers you with the knowledge to make informed choices about what you eat. By understanding and optimizing your IIFYM calories, you take control of your nutrition, making it a sustainable and enjoyable part of your fitness journey.
1. Get Clarity of Your Nutrition Journey
IIFYM focuses on macros, not just calories. And that’s what makes it an excellent tool for learning about the nutritional aspects of foods. For instance, a five ounce salmon and a snickers bar may have similar calories but vastly different macros. Discovering how to reach your macros and nutrition goals everyday can be an eye-opener, especially for those new to macro tracking. Utilizing an IIFYM calculator can further enhance your understanding, providing precise knowledge about the optimal macro distribution for your individual needs.
2. Accomplish Your Weight Goals and Fitness Goals Effortlessly
IIFYM’s emphasis on higher protein diets may boost metabolism and sustain weight loss. The diet’s calorie reduction (15–25%) for weight loss should yield incredible results.
For weight gain, upping calories and protein intake on IIFYM is key. Including an effective IIFYM diet plan tailored to your weight goals can streamline the process. It ensures that your nutritional approach aligns seamlessly with your fitness objectives.
3. No Food Restrictions
IIFYM embraces all foods within your macros. It teaches balance and provides flexibility. This approach removes the guilt associated with more restrictive diets and makes the experience more enjoyable. Using an IIFYM calculator to adapt your meals ensures that you’re staying within your desired macro ranges, allowing for a diverse and satisfying culinary experience.
4. Flexible and Easy to Follow
IIFYM lets you plan meals according to your lifestyle. If dining out, it is easy to check nutrition info ahead and adjust other meals accordingly. This flexibility makes IIFYM effortless to follow, catering to various dietary preferences like vegan, paleo, gluten-free or vegetarian, paleo, among others. No special restrictions mean all types of cooking styles and cuisines can fit into the macro diet plan.
Incorporating an IIFYM diet plan into your routine enhances the adaptability of your meals, making it even more convenient to adhere to the principles of IIFYM. Whether you’re focused on weight goals or seeking overall well-being, the flexibility and precision of IIFYM can be your ally on your fitness journey.
Now that you’ve figured out your daily macro goals, it’s time to pinpoint the macros in your food.
Daily macro tracking helps you hit those recommended macro targets, whether it’s for shedding fat, gaining muscle, or any other goal you’re aiming for. If your focus is on weight loss, staying diligent with your macro tracking will be the key to achieving your desired results.
Explore the variety of weight loss programs we offer, each designed to help you reach your goals more effectively.
Dig deeper into the world of macro counting and the concept of flexible dieting to understand it better. A lot of people nowadays use tools like our IIFYM macro calculator, a popular web-based macro tracking app, to keep tabs on their macros and stay on the right path to their fitness goals.
Curious about what to munch on? By using a personalized approach, the Macro Blueprint helps you stay on track and reach your fitness goals faster.
With a commitment of just 16 weeks , the Deadline Diet weight loss program ensures you’re on the right track to achieve your goals.
Our revolutionary Macro calculator is a FREE, easy, and accurate way to calculate your macros. It doesn’t have as many inaccurate entries and makes macro tracking easy. Once you’ve used our free macro calculator, you’ll be able to start tracking macros straight away!
Here’s a step-by-step guide to calculating your macros:
1. Work out your daily calorie requirements.
2. Factor in your weight goal.
3. Choose your preferred diet.
4. Plug your values into the IIFYM macro calculator.
5. Start keeping tabs on your macros.
For percentage-based calculations, divide the amount of calories per macro by your total daily calories, then multiply by 100%.
To get daily grams for each macronutrient, multiply your daily calorie needs by the percentage you want from each macro. Then, divide the daily macronutrient calories by the number of calories in every gram of that macro.
For exact grams, multiply your daily calorie needs by 0.4 for protein. For fat and carbs, divide your total calorie needs by 0.3.
Alternatively, simplify it with our IIFYM macro calculator for precise results.
The IIFYM Macro Calculator starts by figuring out the calories your body burns each day. It does this by estimating your BMR basal metabolic rate and taking into account your weekly exercise level as well as the thermic effect of food. The calculations are based on The Mifflin-St Jeor equation.
Once it has your daily calorie count (TDEE), the calculator breaks down the calories percentage that should come from carbs, fats, and proteins. This breakdown is tailored to your chosen personal and diet goals. It ensures a precise approach to meeting your nutritional needs.
The basic formulas for calculating daily macros are:
Daily Calories Per Macro:
Total daily calories x calorie percentage from the specific macronutrient per day.
Daily Grams Per Macro:
Calories from the macronutrient per day ÷ Calories per gram of the macronutrient.
For instance, let’s take someone burning 2,500 calories a day:
Carbohydrates:
– 2500 {total calories} X 0.50 {of calories from carbohydrates} = 1250, {calories from carbohydrates}
– 1250 {calories from carbohydrates} ÷ 4 {calories per 1 gram carbohydrate} = 312.5 {grams carbohydrates per day}
Fat:
– 2500 {total calories} X 0.30 {of fat calories} = 750{calories from fat}
– 750 { fat calories} ÷ 9{calories in 1 gram fat} = 83.3{grams fat daily}
Protein:
2500 {total calories} X 0.20 {of protein calories} = 500 {calories from protein}
500 { protein calories} ÷ 4{calories in 1 gram protein} = 125 {grams protein daily}
The good news is that our macro calculator adapts based on your goals:
Health Improvement: The calculator uses weight maintenance calories from the validated NIH algorithm, ideal for those focusing on overall health.
Fat Loss or Muscle Gain: The calculator utilizes the NIH algorithm considering anthropometric data, desired goal time frame. It also takes into account the dynamic nature of metabolism – perfect for those aiming to shed fat or bulk up.
Athletic Performance Enhancement: It adds an extra 10% to the weight maintenance requirements from the NIH algorithm. This is ideal for individuals who want to boost their athletic performance with increased calorie needs.
Body Composition Transformation: It cuts calorie requirements by approximately 10% from NIH algorithm’s weight maintenance requirements. Perfect for those aiming to simultaneously lose fat and gain muscle.
Experts rely on a higher protein consumption when it comes to building or recovering muscle. This becomes crucial to prevent muscle loss during a calorie deficit. Combining resistance training with a high protein macro diet is a winning strategy for shedding fat while gaining muscle.
The American College of Sports Medicine suggests aiming for or 0.5 – 0.8 grams protein per pound of total body weight daily if the goal is to increase muscle mass. Tailoring your macros this way sets you on the path to effective muscle building and fat loss.
There are several approaches for calculating macros effectively. These include:
Macro Calculator Method:Crunch numbers using a reliable calculator like IIFYM macro calculator. It divides calories in each macro by total calories and multiplies by 100 to get the macro ratio percentage for each.
Bodyweight Method: Aim for 0.8 grams of protein per pound and 0.5 grams of fats per pound based on your body weight.
TDEE Calculator: A Total Daily Energy Expenditure (TDEE) calculator estimate the calories needed to maintain your weight.
Macro Tracking App: A macro tracking app is the simplest way to count macronutrients on the go.
For bodybuilders, the optimal macro ratio boils down to:
Off-season Phase:
– Carbs: 55-60%
– Fat: 15-20%
– Protein: 25-30%
Maintain a slightly hyperenergetic diet with roughly a 15% increase in your energy/calories intake.
Pre-contest Phase:
– Carbs: 55-60%
– Fat: 15-20%
– Protein: 25-30%
Transition to a hypoenergetic diet with about a 15% decrease in energy /calories intake.
This balanced approach supports bodybuilding goals and ensures adequate macronutrients during both bulking and cutting phases.
When bulking, aim for the following macro distribution:
– Protein: Around 20–30% of total calories
– Carbs: 50–60% of total calories
– Fat: 20–30% of total calories
This balance supports muscle growth and provides the necessary energy for effective bulking.
The ’40:40:20′ rule, popularized by iconic bodybuilders like Arnold Schwarzenegger, is a well-known macronutrient split. This diet recommends:
– Carbohydrates: 40% of total daily calories
– Protein: 40% of total daily calories
– Fat: 20% of total daily calories
This balanced approach is celebrated for its association with successful bodybuilders and has become a staple in bodybuilding nutrition.
The fact is that no calculator can claim 100% accuracy due to a variety of factors influencing our unique metabolism. Recognizing this, top sites like IIFYM provide macro coaching for enhanced precision through one-on-one assistance.
Various macro calculator apps may yield different results, often due to tweaks in formulas based on real client feedback. Trustworthy calculators, like the IIFYM macro calculator, rely on proven formulas based on BMR, and TDEE.
Activity level adjustments can also lead to different outputs in various. Despite nuances, our macro calculator at IIFYM stands strong, backed by a track record of excellent results from numerous clients.
Harris-Benedict Formula is a proven method to estimate calorie burn. To calculate your calorie needs, it multiplies your daily activity level.with your Basal Metabolic Rate (BMR).
For Men:
(9.65 X {weight in kg}) + (573 X {height in m}) – (5.08 X {age in years}) + 260]
For Women:
7.38 X {weight in kg}) + (607 X {height in m}) – (2.31 X {age in years}) + 43}]
Some of the factors that can influence your daily calorie burn include your age, activity level, sex, body composition, thermogenesis, size, and pregnancy, among others.
According to The American Dietetic Association (ADA), protein consumption per day for healthy adults is in the range of 0.8-1.0 grams of protein per kg of body weight.
While your macro ratio doesn’t directly dictate weight loss, adhering to the acceptable macronutrient distribution ranges (AMDR) is highly recommended by experts. Taking 45 to 65% of your calories daily from carbs, 20 to 35% from fats, and 10 to 35% from protein is a recommended macro ratio. To shed pounds, find a sustainable ratio, prioritize healthy foods, and consume fewer calories than you burn.
The fact is that calories play a crucial role in weight loss, but gaining knowledge of your macronutrients enhances your understanding. This is crucial for long-term weight loss success.
For effective weight loss, consider a moderate protein intake with a slight emphasis on carbohydrates and a lower proportion of fats. A commonly suggested macro ratio for fat loss is 45% of your daily calories from carbs, 25% of your calories from protein, and the remaining 30% of your daily calories from fats.
McArdle, W. D., Katch, F. I., & Katch, V. L. (2010). Exercise physiology: nutrition, energy, and human performance. Lippincott Williams & Wilkins. Link
Jequier, E. (1994). Carbohydrates as a source of energy. The American journal of clinical nutrition, 59(3), 682S-685S.
Grundy, S. M. (1999). The optimal ratio of fat-to-carbohydrate in the diet. Annual review of nutrition, 19(1), 325-341. abstract
Conlin, L.A., Aguilar, D.T., Rogers, G.E. et al. Flexible vs. rigid dieting in resistance-trained individuals seeking to optimize their physiques: A randomized controlled trial. J Int Soc Sports Nutr 18, 52 (2021).
32 y/o
IIFYM has been a game-changer for me! I've lost 20 lbs while enjoying my favorite treats. Thanks to this flexible approach, I've found a sustainable way to maintain my progress.
41 y/o
IIFYM's Macro Blueprint transformed my diet. I've lost 15 pounds and feel amazing! It's the most personalized program I've ever tried.
29 y/o
IIFYM made me realize that healthy eating doesn't have to be boring. It's been a delicious journey, and I've never felt better! 🥦🍔🍰
