Unlock your dream body with the world's most ACCURATE MACRO CALCULATOR

IIFYM Macro Calculator
STEP 1

Calculate Your MacroS

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Program That Changed It All

IIFYM introduced the world to tracking macros and revolutionized the weight loss space forever

The Original IIFYM • If It Fits Your Macros • The IIFYM Macro Diet

What is IIFYM & HOW DOES IT WORK?

THE SCIENCE OF MACROS

Welcome to IIFYM. We proudly stand as the pioneers and inventors of the IIFYM (If It Fits Your Macros) diet and macro lifestyle.

If It Fits Your Macros is not merely a diet; it's a lifestyle based on the proven science of macros. Eat the foods you love while achieving your fitness goals—whether it's burning fat, gaining muscle, or optimizing performance. Discover a sustainable and enjoyable approach to nutrition and say goodbye to boring diets or hours in the gym.

Transform your journey by understanding how to calculate macros with our FREE macro calculator for sustainable weight loss.

Crystal's Macro tracking journey saw her drop 65 lbs in just 6 months, all while eating the foods she loves.

Step 1 - Get Your Macros
Use our FREE macro calculator to learn your unique macros based on your current lifestyle. No need to change anything— IIFYM empowers you with the perfect nutritional plan that fits seamlessly into your life

Step 2 - Log Your Food
Use a free app to effortlessly track your food intake and calculate calories. Make small, strategic adjustments until you hit your macros, creating a calorie deficit for effective weight loss. IIFYM simplifies the process, making it easier than you ever imagined staying on track with your fitness and weight loss goals.

Step 3 - Transform & Shine
Experience a REAL transformation in just a few weeks. You’ll notice big changes in your body and a boost in confidence levels. The new empowered you is emerging, and the rewards are flowing abundantly when you follow a personalized IIFYM diet plan.

Step 4 - Live your best life
Achieving your goal weight is just the beginning. Once you reach your desired weight, simply follow our step by step instructions to maintain a healthy weight without sliding back into old habits.

Once you reach your goal weight, simply follow our step-by-step instructions to maintain a healthy weight effortlessly without sliding back into old habits. It's not just about Weight Loss, it's about living your best life with IIFYM.

How do I start Tracking Macros?

option-1 Free Macro Calculator

OPTION #1

Do it on your own
with our Free Macro Calculator

Option-2 Personalized Macro Program

OPTION #2

Burn Fat & Build Muscle With a Personalized Macro Program

Real Stories, Real Results

What our clients say about IIFYM

Discover How IIFYM Changed Lives! Hear From Our Thriving Macro Community!
IIFYM Transformation -3

Laura Wand

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.

IIFYM Transformation -5

Sophia

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.

IIFYM Transformation -4

Olivia

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! 🥦🍔🍰

Jake

32 y/o

IIFYM is the ultimate tool in my fitness toolbox! I've reached my dream physique without restrictions. This approach has shown me that food is fuel.

IIFYM Transformation -1

Ben

45 y/o

IIFYM turned my fitness journey around. With the help of a personalized macro plan, I've packed on muscle and lost fat. It's all about the numbers and the gains!

IIFYM Transformation -10

Mike

41 y/o

I used to struggle with portion control until I discovered IIFYM. It's taught me how to balance my macros, and I've lost fat while keeping my muscle.

IIFYM Transformation -6

Haley

41 y/o

The 16-Week Deadline Diet helped me reach my goals. The support and coaching are incredible—I can't recommend it enough!

Isabella

41 y/o

IIFYM is the secret behind my transformation! I've achieved my weight loss goals while indulging in my guilty pleasures. Don't count the days; make the days count!

IIFYM Transformation -8

Haley

32 y/o

I never thought losing weight could be this easy. The personalized macros have made all the difference for me. Thank you, IIFYM!

What makes IIFYM different?

1. Scientifically-Backed
IIFYM is based on the latest research in weight loss and healthy living. It has been shown to reduce weight faster and more efficiently than restrictive diets.
2. Simple and Delicious Recipes
Our macro-friendly recipes will fit perfectly in your IIFYM lifestyle. Packed with protein, fiber, and healthy fats, our versatile meal plans cater to vegans, vegetarians, and non-vegetarians.
3. Sustainable & Efficient Weight Loss
Studies show that IIFYM macro diet yields far better results than a 'standard restrictive diet' in achieving both sustainable and efficient weight loss. Discover our range of powerful weight loss calculators to help you achieve your fitness goals faster than ever before!
4. Designed Just for You
Adapting to your changing goals and circumstances, IIFYM offers you a personalized approach. Whether you want to lose weight fast (and keep it off) or you’re looking for a diet that promotes longevity and healthy aging, IIFYM is designed by keeping your unique needs in mind.
IIFYM Weight Loss

MACROS CAN BE CONFUSING

Let's put you on a path of clarity

COMPARE OUR Macro Weight Loss Programs

Use the TDEE calculator to learn your Total Daily Energy Expenditure, a measure of how many calories you burn per day, to put yourself on a healthy path of longevity and wellness.
IIFYM Macro Blueprint

Perfect Macro Blueprint

Your customized macros and step by step macro program

Unlock the secrets to a personalized diet with the Perfect Macro Blueprint. Discover your ideal macronutrient ratios tailored to your unique body composition and fitness goals. Whether your aim is weight loss, muscle gain, or maintaining your current physique, our blueprint provides a step-by-step guide for success. Learn how to balance protein, carbs, and fats effectively to optimize your health and performance. Say goodbye to one-size-fits-all diets and embrace a customized approach that fits your lifestyle. Our Perfect Macro Blueprint is your roadmap to sustainable nutrition, wellness and lasting results. Step up your health and fitness with this custom program.

Macro Academy Video Course

Become a certified macro tracking professional

Dive deep into flexible dieting with the Macro Academy Video Course. This comprehensive video series teaches you the essentials of macronutrient tracking, fitness, wellness and longegity so you can make informed food choices. From beginner basics to advanced meal planning strategies, our course equips you with the tools for sustainable weight management. Learn how to create balanced meals, track your progress, and adjust your diet to fit your goals. Whether you're looking to lose weight, build muscle, or simply eat healthier, the Macro Academy Video Course is your ultimate resource for mastering macros and achieving your nutritional goals.

16-Week Deadline Diet

16 Week Deadline Diet

Our most agressive macro coaching program

Achieve your dream physique in just 16 weeks with the 16 Week Deadline Diet. Perfect for those who thrive on structure and deadlines, this program combines precise macro tracking with expert guidance to deliver rapid, sustainable results. Each week, receive tailored meal plans, workout routines, and motivational support to keep you on track. Our diet plan is designed to help you lose weight, build muscle, and improve overall health. Transform your body with a plan that adapts to your unique needs and goals. Start your journey today and see real results with the 16 Week Deadline Diet.

SKYROCKET YOUR SUCCESS WITH A PERSONALIZED Macro PROGRAM DESIGNED SPECIFICALLY TO SUIT YOUR Body, metabolism and lifestyle

Say goodbye to the guesswork and experience AMAZING Results in just weeks! Our Certified IIFYM Coaches can design a plan personalized for your body type, lifestyle, metabolism, and fitness goals. It's about more than just calculating how many calories to eat; it's about a tailored approach to your unique goals and lifestyle.

User our favrite macro calcualtor to dial in your nutrition goals

Track Macros and lose weight so you can commit to a long and healthy life full of fitness, wellness and longevity.
IIFYM Transformation -4

Olivia

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! 🥦🍔🍰

IIFYM Transformation -10

Ben

45 y/o

I used to struggle with portion control until I discovered IIFYM. It's taught me how to balance my macros, and I've lost fat while keeping my muscle.

IIFYM Transformation -6

Haley

41 y/o

I never thought losing weight could be this easy. The personalized macros have made all the difference for me. Thank you, IIFYM!

People just like you saw dramatic changes with their IIFYM Macro plan

Start Your Transformation Today

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30-day

100% MONEY BACK GUARANTEE

Our programs deliver exceptional results, having transformed the lives of hundreds of thousands globally. We're not just confident; we're certain that you'll experience remarkable results too.

If you don edge closer to your goals after following your macro program for 30 days, we will refund the full cost of your order once we receive your food log, pics and measurements.

That's why all our programs are backed by a 30-Day 100% Money-Back Guarantee. We are sure that once you start calculating your macros for weight loss and follow personalized macro-based diet plans, you'll see extraordinary results!

WORLD-CLASS DIET & TRAINING PROGRAMS GUARANTEED TO HELP YOU ACHIEVE YOUR FITNESS GOALS.

INCREDIBLE SUCCESS STORIES

Over 7 million fitness enthusiasts have made IIFYM their choice for body transformation. From the Best Way to Lose Weight to Top Weight Loss Programs, our community has experienced remarkable transformations with macros for fat loss and muscle gain. Take a closer look at some of their impactful stories and life-changing experiences!

IIFYM Transformation -3

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.

Laura Wand
29 y/o

MEET ANTHONY COLLOVA, THE FOUNDER OF IIFYM DIET And THE INNOVATIVE MACRO CALCULATOR

A renowned name in the health and wellness space, Anthony Collova is the visionary founder behind the highly acclaimed IIFYM Diet.This approach, based on scientifically-backed macro-based nutrition, offers a sustainable and liberating method for achieving optimal health and effective fat loss.

Anthony Collova is a passionate fitness enthusiast. Through IIFYM, he developed a groundbreaking solution to help people burn fat, lose weight, and attain peak health and fitness —all without enduring hunger

The IIFYM Diet transcends diet fads and the hardship of starvation, providing its members with a comprehensive understanding of the science behind macro-based nutrition.

Anthony Collova, a seasoned fitness expert and entrepreneur, dons various hats, just like you as someone who juggles multiple tasks. Recognizing the challenges of a busy life, he invented IIFYM diet plans that seamlessly integrate with your lifestyle, ensuring sustainability for a lifetime!

Frequently Asked Questions

To count your macros, start by determining your daily targets for protein, carbs, and fat based on your goals and activity levels. A good approach is to use our IIFYM macro calculator or work with an IIFYM coach.

Next, download a calorie/macro tracking app on your phone. Popular ones include Macro Tracker, LoseIt, and Cronometer. Before eating anything, log the food item and its portion size into the app. It will provide you with the macro breakdown for that food.

Make sure to track every single thing you eat and drink throughout the day. Use a food scale to weigh out portions when possible for maximum accuracy. At the end of the day, the app will total up your macro intake so you can see how close you came to hitting your targets.

It takes some practice, but counting macros gets easier over time. Stick with it and you’ll be a pro in no time! To learn more tips and tricks, read our detailed guide: How to Count and Track Macros?

To calculate your ideal macros for building muscle, you’ll want to be in a slight calorie surplus and consume enough protein. Here are the key steps:

1) Calculate your Total Daily Energy Expenditure (TDEE) using an online calculator. This estimates how many calories you burn per day.

2) Add a 10-20% calorie surplus to your TDEE. This provides the extra calories needed to build new muscle tissue.

3) Set your protein target to 0.7-1 gram per pound of body weight. Protein is crucial for repairing and building new muscle.

4) Set your fat intake to 0.4-0.6 grams per pound of body weight to support hormone production.

5) Fill the remaining calories with carbs. Carbs fuel your intense workouts and recovery.

For example, a 180 lb person with a TDEE of 2500 calories may aim for:
Calories: 2500 + 20% surplus = 3000
Protein: 180g (0.7 x 180 lb)
Fat: 80g (0.4 x 180 lb)
Carbs: 375g

To learn more, including how to adjust these targets over time, check out our full guide: How to Calculate Macros For Muscle Gain?

To calculate your ideal macros for cutting (losing fat while preserving muscle), you’ll want to be in a moderate calorie deficit while keeping protein intake high. Follow these steps:

1) Calculate your Total Daily Energy Expenditure (TDEE) using an online calculator.

2) Subtract a 15-25% calorie deficit from your TDEE. This puts you in an energy deficit to burn fat, without being too extreme.

3) Set your protein target to around 0.8-1 gram per pound of body weight. Higher protein preserves muscle while dieting.

4) Set your fat intake to around 0.3-0.5 grams per pound to provide essential fatty acids.

5) Fill the remaining calories with carbs. Keep carbs moderate to high to fuel your workouts.

For example, a 150 lb person with a 2000 calorie TDEE may aim for:
Calories: 2000 – 20% deficit = 1600
Protein: 135g (0.9 x 150 lbs)
Fat: 60g (0.4 x 150 lbs)
Carbs: 120g

Adjust calorie/macro levels every 2-4 weeks as needed. For a full macro cutting plan, read our detailed guide: How to Calculate Macros For Cutting?

Non-Exercise Activity Thermogenesis (NEAT) refers to the calories you burn through any activity OTHER than dedicated exercise sessions. This includes:

– Walking around throughout the day
– Fidgeting and spontaneous movements
– Performing chores/tasks around the house
– Having an active job that requires being on your feet

NEAT can make up a substantial portion of your total daily energy expenditure, often 15-50% depending on your lifestyle and activity levels outside the gym.

People with active jobs or who are constantly moving around burn far more calories through NEAT compared to someone who is sedentary most of the day.

Increasing your NEAT by simple strategies like taking walking breaks, doing chores, or having a standing desk can help boost your metabolism and calorie burn.

For more on optimizing your NEAT to achieve your fitness goals, check out our full guide: What is NEAT Exercise?

Flexible dieting, also known as “If It Fits Your Macros” (IIFYM), is a nutrition approach that focuses on hitting your target intake of protein, carbs, and fat, while having flexibility with your food choices.

Rather than providing a restrictive list of “good” and “bad” foods, flexible dieting allows you to make room for treats and indulgences, as long as they fit within your daily macro targets.

The core principles of flexible dieting include:

1) Tracking macros instead of just calories to ensure you hit your protein, carb, and fat goals.
2) Using macro calculations and adjustments to either lose, maintain, or gain weight.
3) Allowing any foods to fit into your diet, including “junk” foods, in moderation.
4) Focusing on developing healthy habits and nutrient-dense choices most of the time.

Flexible dieting provides balance and is sustainable long-term, preventing the cycles of restrictive dieting and binging. It’s an empowering way to build metabolic awareness.

To learn more about making flexible dieting work for you, read our full guide: What is Flexible Dieting?

While weighing and measuring food is the most accurate way to track macros, it’s not always necessary for everyone. Here’s a balanced approach:

1. For beginners: Start by weighing and measuring to understand portion sizes and macro content of different foods.

2. As you gain experience: You may develop the ability to estimate portions accurately, reducing the need for constant measuring.

3. For precise tracking: During specific phases (like competition prep or initial weight loss), weighing food ensures accuracy.

4. For maintenance: Once familiar with portion sizes, you might only need to measure occasionally to stay on track.

5. Use tools like food scales, measuring cups, and nutritional calculators to aid accuracy.

Remember, the goal is to be consistent and as accurate as possible while maintaining a sustainable approach to your diet.

Confused about whether to weigh or measure your food?
Explore the pros and cons of each method to find what works best for you.

While exercise is not strictly necessary for fat loss, it can significantly enhance and accelerate the process. The primary driver of fat loss is maintaining a calorie deficit, which can be achieved through diet alone. However, incorporating an exercise routine offers numerous benefits:

  1. Increased calorie burn
  2. Preservation of lean muscle mass
  3. Improved metabolism
  4. Enhanced overall health and fitness

For optimal results, combine a balanced diet with regular physical activity.

Read our in-depth guide on exercise and fat loss

Tracking macros (macronutrients) offers some great benefits:

1. Nutritional balance: Ensures you’re consuming the right proportions of proteins, carbohydrates, and fats for your health and fitness goals.

2. Goal-specific optimization: Helps personalize your diet for specific goals like weight loss, muscle gain, or athletic performance.

3. Awareness: Increases your understanding of the nutritional content in different foods. So, you can make more informed choices.

4. Precision: Allows for fine-tuning your diet beyond simple calorie counting.

5. Flexibility: Enables a more flexible approach to eating while still meeting nutritional targets.

6. Progress monitoring: Facilitates tracking your dietary intake over time, making it easier to adjust as needed.

7. Preventing imbalances: Helps avoid overconsuming one macronutrient (e.g., protein) while neglecting others (e.g., carbohydrates).

To get started, use a macro calculator to determine your personalized macronutrient needs based on your age, gender, activity level, and goals. This will provide a solid foundation for optimizing your nutrition.

Yes, you can enjoy your favorite foods while tracking macros. The key is moderation and balance. Tracking macros allows flexibility in food choices as long as they fit within your daily targets. This approach, known as IIFYM (If It Fits Your Macros), focuses on overall nutritional balance rather than eliminating specific foods.

While it’s beneficial to prioritize nutrient-dense options, you can plan for treats by adjusting your other meals accordingly. This flexibility makes macro tracking a sustainable long-term approach to nutrition, allowing you to meet your health goals without feeling overly restricted.

A refeed day is a planned increase in calorie intake, typically lasting 1-3 days, within a macro-tracking diet. It mainly involves increasing your carbohydrate intake while maintaining protein and fat intake. Unlike cheat days, refeeds are controlled and strategic.

The purpose of a refeed is to temporarily boost metabolism, replenish glycogen stores, and provide psychological relief during a calorie deficit. It’s especially beneficial during intense training periods or extended fat loss phases.

Refeeds require careful planning to ensure they support your overall fitness goals without derailing progress. When implemented correctly, they can be an effective tool in a long-term macro-based nutrition plan

Adjusting macro goals should be based on consistent data trends rather than short-term fluctuations. Generally, wait 2-4 weeks before making changes to allow your body time to respond to your current macros.

Consider adjusting when:

1. Progress stalls for about four weeks

2. Your activity level significantly changes

3. Your weight loss or gain goals shift

When adjusting, focus on small, incremental changes. Increase your protein intake and adjust carbohydrates and fats as needed. If you’re unsure, consulting with an IIFYM diet coach can help optimize your macro goals.Give each adjustment time to show results before making further changes.

Yes, you can maintain muscle mass while losing weight by strategically managing your macros.

The key is prioritizing protein intake, aiming for 1.6-2.2g per kg of body weight.

Create a moderate calorie deficit of 10-20% to promote fat loss without excessive muscle breakdown.

Maintain strength training to signal your body to retain muscle.

Balance carbohydrates and fats to support energy needs and hormonal function while staying in a deficit.

Consider higher carb intake on training days to support workout performance and recovery.

And regularly monitor body composition, not just weight, to ensure you’re losing fat and maintaining muscle.

This approach, combined with consistent strength training, allows for effective fat loss while preserving lean muscle mass.

If a food isn’t in your tracking app’s database, you can add it manually.

Most apps allow you to create custom entries by inputting the food’s name, calories, serving size, and macronutrient breakdown.

For packaged foods, use the nutrition label. And for fresh or homemade items, you can estimate based on similar foods or use online nutritional databases for guidance.

Some apps also let you scan barcodes or import recipes. While it may take extra effort initially, creating custom entries ensures accurate tracking and expands your app’s database for future use.

Yes, macronutrient needs can vary based on workout types.

Endurance athletes typically require higher carbohydrate intake for sustained energy, while strength athletes may need more protein for muscle repair and growth.

High-intensity interval training (HIIT) often benefits from a balance of both.

However, these are general guidelines. Individual factors like body composition, training intensity, and personal goals also play a role.

It’s best to start with general recommendations for your workout type and then adjust based on your performance and progress.

Consider consulting a IIFYM coach for a personalized plan that aligns with your specific workout routine and fitness goals.

Yes, you can follow a macro plan with dietary restrictions. Whether you’re vegetarian, vegan, gluten-free, or have other specific needs, macro tracking is adaptable.

The key is to focus on nutrient-dense foods within your dietary parameters that meet your macro goals.

For example, vegetarians can rely on plant-based proteins, while those with celiac disease can choose gluten-free carbohydrates.

This flexibility of macro tracking allows you to customize your food choices while still meeting your nutritional targets. It may require more planning initially, but with practice, you can create a diverse and satisfying meal plan that aligns with both your dietary restrictions and macro goals. If needed, consult a nutritionist for personalized guidance.

DIVE DEEPER INTO MACROS​

May, 20 2019

by Anthony Collova

Welcome to our official quick-start, flexible dieting guide on how to start tracking macros and burning fat with IIFYM! In this article we take the guesswork out of IIFYM and flexible dieting, giving you a specific path to follow to start your weight loss journey today. These steps are your roadmap to success. IIFYM is guaranteed to work if you follow the process. Use the IIFYM Macro Calculator to get your exact fat loss macros based on your unique body, and your specific energy levels. Read More

Introduction: Have you ever dreamed of a “diet” where you can still enjoy your favorite foods? Well, flexible dieting might just be

What Is Non-exercise Activity Thermogenesis (NEAT)? NEAT stands for Non-Exercise Activity Thermogenesis. It’s essentially the number of calories your body uses when

Understanding Macros For Cutting and and Macros for Weight Loss If you’re tired of punishing diets that leave you hungry and prone

Introduction When it comes to general fitness, there are many ways to improve your strength or endurance. But, if you want to

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If I can YOU can!

“Ladies if anyone ever tells you you can't be fit after kids - tell them to 🤐 If I can YOU can! Calorie deficit and walking for 6 months. Down 7O lbs just doing those two things.”

Alanah Gonzales, 27 y/o

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Only 3 Months since started

“IIFYM turned my fitness journey around. With the help of a personalized macro plan, I've packed on muscle and lost fat. It's all about the numbers and the gains!"

Jake, 34 y/o

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