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IIFYM Macro Calculator

The IIFYM macro calculator is the first diet calculator of its kind. We developed the IIFYM macro calculator to be the most comprehensive and easy to use weight loss tool avaialable. It is perfect for people that are tracking macros or following a flexible dieting weight loss program.

This is the best Macro Calculator available because it takes the guess work out of calculating macros for immediate fat loss.. All you have to do is enter your details below. Simply  select your goals and retrieve your macros as requested. Our diet plan is the most accurate macro calculator there is, making tracking macros & IIFYM for fat loss very easy. If you find yourself confused, just take 30 seconds to get your weight loss macros.

calculate your macros

It's a Must Try!

I had felt slow and sluggish on my previous diet... but I learned the importance of carbs in my daily intake in order for me to put on muscle and lean out.

Kendra McNulty

Diet Calories Based On Your Fat Loss Goals

How do macros work?

Your weight loss calories are based on your macro calculator numbers.

The IIFYM Macronutrient Calculator calculates your TDEE (Total Daily Energy Expenditure), then uses that to set the amount of calories you will be consuming while following the IIFYM diet for fat loss. Just like our TDEE calculator

In order to lose weight (burn fat), you need to consume less 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 insure fast fat loss without burning up your lean muscle mass.

To build muscle, you need to consume slightly more calories than your TDEE. This macro calculator uses a safe caloric surplus of 5-10% from our macro-nutrient calculator to consume in order to encourage muscle growth without packing on too much unwanted body fat.
To help women that are struggling to lose weight because of PCOS, we developed our PCOS macro calculator

This takes all of the guess work out of calculating weight loss macros for women with PCOS and like our other weight loss plans, also takes only 30 seconds to use.
Alternatively, you can also use our advanced macro calculator which is pretty straight forward to use
This is where the IIFYM Calculator shines!