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Macro Calculator

The IIFYM macro calculator is the first diet calculator of its kind. We developed the IIFYM macro calculator to become 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.

calculate your macros

I wasn't getting enough protein!

It made me realize I was not getting enough protein. I also realized how some foods I thought were healthy foods, didn't really contain the best type of nutrients.

It really does make you hyper-aware of what you intake every day.

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Becky Dill

Diet Calories Based On Your Fat Loss Goals

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. 

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. 

This is where the IIFYM Calculator shines!

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