IIFYM Calculator

IIFYM Macro Calculator

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

The IIFYM Macro Calculator takes the guess work out of calculating macros for flexible dieting. All you have to do is enter your details, select your fat loss or muscle gain goals and retrieve your macros. It’s the most accurate macro calculator there is, making tracking macros & IIFYM fat loss very easy. Scroll down to use the IIFYM Calculator now.

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.

Let us do your macros
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 calories, based on your 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/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

I have my fat burning macros, NOW WHAT?

Now that you know your weight loss macros for, the next step is to sign up to MacroTracker.com and start weighing your food and tracking your macros. 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. 

 

Let an expert formulate your macros for you!

Introducing the Custom Macro Blueprint

“We all start somewhere, and when it comes to IIFYM, that starting point is the Custom Macro Blueprint!”

Whether you are an expert level macro tracker, or just need to be shown the basics, the Custom Macro Blueprint is the perfect tool for burning fat at a very rapid pace.

What is the Custom Macro Blueprint and how will it help me achieve my goals?
To be clear, the IIFYM calulator you just used is awesome. We designed the IIFYM calculator to be the most comprehensive and accurate macro calculator available.
That being said, it is still just a calculator. The IIFYM calculator cannot replace the expertise of qualified macro coach. This is why we offer the Custom Macro Blueprint, which is unlike any program you have every seen. It is a 100% customized, macro driven program created for you and you alone!

I understand that the new world of tracking macros and burning fat can be overwhelming to a lot of people. It is confusing at first, and without the proper direction, we don’t all grasp the concept right out of the gate.  That is why I offer this super easy, yet very detailed program. My goal is to take all of the guess work out of your fat loss journey so that you can make the most amount of progress in the least amount of time, without giving up out of frustration.

After all, if the program is not easy to adhere to, most of us won’t ever finish. If it is not easy to understand, most of us won’t ever start!
This is just one of the problems that we solve with the Custom Macro Blueprint. We make IIFYM foolproof!!

How do we do it?
First, one of our IIFYM Expert Coaches use 30 different variables to calculate your unique macros for your specific goals. Then we get to work! Calculating your macros involves a bit of math, a bit of experience, and a bit of time.

When analyzing these stats, we often find that some people are doing way too much cardio or too much weight training. Many of our women clients are not eating enough calories, while many of our men are eating way too much protein. Many times it is just a matter of lowering calories slightly with a macro split that is best for burning fat and preserving muscle.  In some cases we make adjustments and suggestions, then put together a simple to follow nutrition program that takes all the guess work and suffering out of it for you.

if it fits your macrosNo more uncontrollable hunger and cravings
if it fits your macrosNo more, low carb, low fat, or low calorie fad diets
if it fits your macrosNo more eating bland food out of Tupperware, 6 times per day
if it fits your macrosNo more doing hours upon hours of muscle burning cardio

Then just eat the food you love, and follow your custom plan!


Whether you are a bodybuilder or a soccer mom, a couch potato or a lumberjack, the IIFYM Custom Macro Blueprint is the perfect system for you to lean out, trim down, tone muscle and burn fat. Everyone from the bikini competitor to the grandmother wanting to shed some extra lbs will benefit from this amazing  CUSTOMIZED program.

IIFYM Before and after

Whether you want to lose 5 or 150 lbs, this program will work!

Included with our Custom Macro Blueprint, you will learn:
macro diet plan What your dieting calories are, and how they translate in to macros
macro diet plan What your perfect macros should start & where they should be once you reach your goal
macro diet plan When to do a refeed, what your refeed macros are, & how to use it if your fat loss stalls
macro diet plan The #1 mistake people make when following iifym, and how to avoid making this mistake
macro diet plan The biggest tool you can add to IIFYM to SKYROCKET your fat burning results

Are your ready to for an IIFYM expert to show you how it’s done?

LIMITED TIME SALE – 53% off

Regular Price $99 24 Hours Only $47

IIFYM Coach

 

 


After you make payment, we will email you a form to fill out so that we can accurately calculate your macros.
Please check your email and spam box!!

About iifym

Counting Macros My name is Anthony Collova, and I am the administrator of IIFYM.com (full disclosure, I also own the healthy oatmeal company, www.myoatmeal.com) With so much hype and confusion created around dieting, I wanted to launch a website that promoted a nutrition plan that is not only easy to…

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Collova Media Inc
1721 W. 10th Pl #4B,
Tempe, AZ 85281,
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