IIFYM Calculator

The IIFYM macro calculator is first diet calculator of its kind. We developed the IIFYM  macro calculator it to be the most comprehensive and easy to use weight loss calculator for people following the IIFYM diet and flexible dieting for fat loss with IIFYM.

Our IIFYM Macro Calculator takes the guess work out of calculating macros for immediate fat loss.. All you have to do is enter your details, select your goals and retrieve your macros. Our diet calculator is the most accurate macro calculator there is, making tracking macros & IIFYM fat loss very easy. Scroll down to use the IIFYM Macro Calculator now, or Click here to hire us to design you a Custom Macro Blueprint

1

Calculate Your TDEE

daily calories required

Select your Gender

Why do we need this info? Your gender greatly determines your fat loss or muscle gaining macros. Physiologically, men require more calories than woman. Your gender is factored in to your IIFYM macros as a means to be as accurate as possible

I'M A WOMAN
I'M A MAN

Select Your Age

years
Years
1580

Select Your Height

Why do we need this info? The taller you are, the bigger you are. Height is a consideration for calculating macros and cannot be neglected!

feet inch
IMPERIAL METRIC
Ft | In
4'0"8'0"

Enter Your Weight

Lbs
Lbs
90Lbs500Lbs

Select Your Height

Why do we need this info? The taller you are, the bigger you are. Height is a consideration for calculating macros and cannot be neglected!

Cms
IMPERIAL METRIC
Cms
120245

Enter Your Weight

Kgs
Kgs
36227

Select Formula

Why do we need this info? Some people prefer to set macros based on their total body mass, while others prefer to base their macros on lean mass. At IIFYM.com, we like to use the Total body formula. If you are not sure, just leave it in the default position.

Total Body weight formula
lean mass formula

How would you describe your normal daily activities?

Sedentary

Spend most of the day sitting (bank taller, desk job)

Lightly Activity

Spend a good part of the day on your feet (teacher, salesman)

Active

Spend a good part of the day doing physical activity (waitress, mailman)

Very Active

Spend most of the day doing heavy physical activity (messanger, carpenter)

Days per week exercising?

This one is pretty simple. If you lift weights, or do Crossfit, or yoga or any sports, just tell us how many days per week you do it.

Day(s)
Day(s)

Minutes per day exercising (including cardio)?

If you lift weights for an hour, put in 60 minutes. If you play 45 minutes of soft ball, put in 45 minute. Pretty simple

min
minutes

How intense is your excercise?

Why do we need this info? The more intense your exercise is, the more calories you use while exercising. We need this number to calculate your energy level and get your macros right!

light

I can hold a conversation while working out and do not break a sweat.

moderate

I am breathing very hard and challenge myself.

Difficult

Always break a sweat & have an elevated heart rate. I cannot hold a conversation.

Intense

Don't talk to to me, don't look at me. I am here for a purpose and i might die today.

Your BMR is: 0 Calories/Day

Why do we need this info?

Your TDEE is: 0 Calories/Day

Why do we need this info?

2

Choose Your Goals

and pick your intesity

Now set your diet calories, based on your fat loss goals.

Now that the IIFYM Calculator has provided your TDEE (Total Daily Energy Expenditure), it is time set the amount of calories you will be consuming while following IIFYM for fat loss or muscle gain. In order to lose weight (burn fat), you need to consume less calories than your body needs. A deficit of 15-20% off of your personal TDEE is a safe caloric deficit to shoot for to insure fast fat loss without burning up your hard earned muscle. To build muscle, you need to consume slightly more calories than your TDEE. 5-10% is a safe caloric surplus of to consume to encourage muscle growth without packing on too much unwanted body fat. This is where the IIFYM Calculator shines!

Cutting (Burning Fat)

1121
Calories
  • -15%Suggested
  • -20%Aggressive
  • -25%Reckless

Maintain (Same as TDEE)

1121
Calories
  • Same as TDEE15%

Bulking (Add Muscle)

1121
Calories
  • +5%(cautious)
  • +10%(text book)
  • +15%(aggressive)

Custom

0000
Calories
  • Enter Your Own

Enter Your Custom Calories - Calories/Day

cals
Calories
DISPLAY MY MACROS   
3

Select Your Nutrition Plan

we suggest IIFYM

Coaches Options

This is the default setting for the IIFYM calculator. This is really the only method for setting your macros that you need. Leave it set to IIFYM if you are not sure.

  • IIFYM(recommended)

Coaches Options

This is a paid upgrade. Coaches and more advanced users can opt to upgrade their IIFYM account and gain full access to these advanced features for fat loss and calculating macros.

  • Textbook
  • Body Builder(out dated)
  • Zone Diet
  • Low Fat
  • Low Carb
  • Ketogenic (Atkins)
  • Enter Your Own Numbers

Protein

4 calories per gram
  • .8 grams per lb. of body weight
  • .9 grams per lb. of body weight
  • 1 gr. per lb. of body weight
  • Custom grams per lb.

Fat

9 calories per gram
  • .35 grams per lb. of body weight
  • .40 grams per lb. of body weight
  • .45 grams per lb. of body weight
  • Custom grams per lb.

Carbs

4 calories per gram
  • Carbohydrates are calculated based on the calories remaining after protein and fat calories have been subtracted from your TDEE.

Protein - 4 calories per gram/Day

Why do we need this info?

%
Grams

Fat - 9 calories per gram/Day

Why do we need this info?

%
Grams

Carbs - 4 calories per gram/Day

Why do we need this info?

%
Grams

.

Protein

Fat

Carbs

Fiber

Suggested Calories

BMR

TDEE

Grams per day

0

0

0

0

0

0

0