Join over 20,000 fitness enthusiasts who trust our Macro Calculator every day, from regular people to personal trainers and even doctors and dieticians. Be honest and precise when answering questions to make the most of IIFYM Macro Calculator – the first of its kind.
No more guesswork – just enter your details, select your goals, and get your precise macros for immediate and sustainable fat loss. It’s the easiest way to track your macros and achieve IIFYM fat loss. Your journey to transformation starts here.
Macros, or macronutrients, are the three key nutrients your body needs in large amounts: carbohydrates, proteins, and fats. Each plays a crucial role in your health. Carbs fuel your body, proteins build and repair tissues, and fats support hormone function and nutrient absorption.
Counting macros means tracking how much of each you eat. It’s like giving your body a custom nutrition plan. Unlike restricted diets that ban certain foods, macro counting is flexible. You can eat foods you enjoy, as long as they fit your macro goals.
Because it works. Counting macros can help you lose weight, gain muscle, or just feel better overall. It’s personalized nutrition at its best. You learn what your body truly needs and how different foods affect you.
By focusing on macros, you’re not just eating less – you’re eating smarter. It’s a practical way to improve your diet without feeling deprived. Whether you want to transform your body or simply boost your health, understanding and balancing your macros can be help you achieve your fitness goals effectively.
About 10 years ago, we created the world’s first and best macronutrient calculator to show people an easy way to burn body fat while eating the meals they love.
Our macro calculator is designed to provide accurate results, ensuring you have the essential data for your fitness journey.
Eventually, meal plan and fitness coaches asked us to build diet calculators to help their clients reach their ideal body weight.
Now our calorie and macro calculator are used on over 200 websites.
Why are we telling you this? One word: Accuracy.
When people first see their numbers, they kind of freak out a bit; male and female clients alike.
Their fear is that they will gain weight due to the high amount of carbs and calories we suggest.
Utilizing our macro calculator, you’ll discover a precise breakdown of your daily nutrient needs, guiding you towards effective weight management.
The first question people ask?
The truth is that carbs simply don’t make you overweight.
To the contrary, carbohydrates build muscle, increase energy, boost your metabolic rate which helps you lose lbs. while improving athletic performance.
This change allows you to maintain your muscle mass, even if you have a sedentary lifestyle.
The key is to eat the right number of grams of carbohydrates for your body based on your activity level (since your carb intake is directly related to your energy, goals, and metabolism).
Our macro calculator ensures precise calculation. It also helps you understand the optimal balance of macronutrients for effective weight loss.
Remember that our goal is to optimize your metabolic health so your body will burn fat and maintain your muscle mass, with or without exercise. Not for you to gain body fat.
This is why your amount of carb, protein, fats, and fiber grams are set up exactly how they are.
We want you to be healthy, happy, and fit with a sense of well-being rather than hungry and moody.
Let us explain it this way.
The IIFYM macro formula below is the 9th and most accurate one we’ve developed. No other website uses the same [weight loss] calculations for male and female clients, not even my corporate dietitians & personal trainers.
This is why IIFYM is on the first page of Google for over 600 diet and exercise search terms.
Our weight loss program works so well that thousands of people link their friends and family to my macronutrient calculator, and as a result, we gain favor with Google and get loads of traffic.
In short, you’re here because IIFYM is the most trusted source for accurate macros in the world.
Our hope is that you see your carb intake and get excited that you can eat the meals you love, maintain your muscle mass, and calculate macros for effective weight loss in the process.
If you want to lose weight, you have to consume fewer calories than your TDEE or calories you burn. In other words, you need to create a calorie deficit. Our cutting-edge Macro calculator helps you achieve precisely this goal in a systematic manner, depending on how fast or slow you want to lose weight or gain lean mass.
At IIFYM, we don’t tell you to lower you calorie intake – our programs are designed to personalize your weight loss journey for optimal and long-lasting results.
At IIFYM, we are as excited as you to help you lose the pounds for good!
All you’ve to do is use our FREE Macronutrient calculator to get the most accurate macros and calorie intake for your weight loss goals.
We determine your weight loss calories based on several basic points of data.
Your age, height, weight, gender, activity level, and the goal of the amount of pounds you want to drop.
We used this information to calculate the number of calories your body uses per day. More info about your current lifestyle is better.
This data guides us closer to your ideal weight loss metrics, so it is uber important that you enter the right info and click the right buttons.
We analyze your
the number of calories you burn at rest
We look at your
The calories you burn while being active; working, playing, fidgeting, and all other physical activity besides working out.
We examine your
the calories you use while lifting weights, strength training, cardio, and all other strenuous physical output from your exercise routine
Finally, we take into account your
the energy that is required to digest your food into nutrients it can use to repair muscle and complete all other bodily functions
Together, all of these numbers add up to your TDEE. Which we then use to create a moderate caloric deficit to trigger your body’s fat loss response, week after week.
Basically, we shift the energy balance in favor of your body fat being used as fuel and POOF!! You get leaner and drop the lbs.
In order for this to work, you need to consume fewer 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 ensure fast fat loss so you maintain your lean muscle mass.
To further assist you in calculating macros, our macro calculator provides the perfect macronutrient ratio tailored for effective weight loss.
If you want to gain lean muscle mass, you need to consume more calories than your TDEE (calories you burn). In other words, you have to create a calorie surplus.
This is not a new concept whatsoever, but many of today’s current dieting coaches get it wrong. Rather than let the diet do the work, they try to use fitness as the deficit, which is a horrific idea. Our macro calculator uses a safe and conservative caloric surplus calculated at 5-10% over your TDEE to encourage muscle growth without packing on too much unwanted body fat.
In either case, our plan will provide the perfect macronutrient ratio that will work for you regardless of the success you’ve been denied from other bodybuilding coaches and so-called Instagram models. I designed it that way from the very ground up so that our readers learn how to reach their goals and confidently understand the essential conditions that are optimal for humans to access perfect protein saturation levels, for example.
Without this kind of attention to detail, I really don’t think that average people (beginners, natural bodybuilders, and novice athletes) will benefit from the difficult and intense programs that these certified coaches continue to push on social media.
At the end of the day, getting in the best shape of your life is pretty simple.
Eat less food than you were eating when you gained weight
Move your body more than you currently are, to help get your blood flowing (this will also help with digestion which is a good thing).
Focus on being consistent. Though accuracy is super important and pretty much, undeniable.
…and if you can, try to get a wide variety of foods that are high in micronutrients, minerals, electrolytes, phytonutrients, plant sterols, and probiotics (fermented foods are easy enough).
If you want to sustain your current weight, just figure out how many calories you burn each day. Our macro calculator uses the most accurate formula that works for almost everyone. To discover the right macros for you, read this article thoroughly. We have explained everything in a step by step approach to help you achieve your personalized goals.
And here’s the best part about IIFYM macronutrient calculator – it’s free, fast, accurate, and you don’t need to bother with downloading any extra app!
If you want to sustain your current weight, just figure out how many calories you burn each day. Our macro calculator uses the most accurate formula that works for almost everyone. To discover the right macros for you, read this article thoroughly. We have explained everything in a step by step approach to help you achieve your personalized goals.
And here’s the best part about IIFYM macronutrient calculator – it’s free, fast, accurate, and you don’t need to bother with downloading any extra app!
If you want to sustain your current weight, just figure out how many calories you burn each day. Our macro calculator uses the most accurate formula that works for almost everyone. To discover the right macros for you, read this article thoroughly. We have explained everything in a step by step approach to help you achieve your personalized goals.
And here’s the best part about IIFYM macronutrient calculator – it’s free, fast, accurate, and you don’t need to bother with downloading any extra app!
The three most important ones are protein, carbohydrates, and fats. Check the back of any food package, and you’ll see a breakdown of these macros.
Now, each macro has its own importance:
Undoubtedly, the most important macro for building muscle. It’s not typically used as fuel but provides the building blocks for muscles. For instance, when you want to shed weight, this macronutrient can make you feel full. As a result, you’ll lose fat fast while keeping your muscle mass intact.
This macro often gets a bad rap, but it’s extremely essential. Our body’s major hormones and every single cell need fat. Be careful about how much fat you eat because it has a lot of calories.
Carbs play a crucial role during physical activity, especially intense exercise. Your carbohydrate needs depend on how much you move or how active you are. This means you need less if you’re not very active, and more if you’re hitting the gym hard. Our macro calculator lets you choose your carb intake depending on your activity level.
IIFYM macronutrient calculator simplifies the entire process by helping you set precise targets for your protein, carbs, and fat intake. This way, you can effortlessly plan your meals and optimize your nutrition for better results.
If you’re curious about the exact breakdown of your macronutrients, our macro calculator provides a detailed analysis, allowing you to fine-tune your diet based on your fitness objectives..
As we already mentioned, there are three big players in the nutrition game: protein, carbohydrates, and fat. (Oh, and there’s alcohol too, but it’s not a major player.) Your body uses these macros into compounds that create energy, build structures, trigger chemical reactions, and release hormones.
This means, what you eat impacts how you feel, behave, and perform. Now, by tracking macros, you’re not just keeping an eye on calories; you’re making sure you get the right mix of nutrients for your goals and body preferences.
Our cutting-edge macro cal can become your roadmap to achieving successful weight loss. You’ll gain a clear understanding of your daily caloric needs and make informed choices about your food consumption, leading to effective and sustainable weight loss.
Here’s the core idea:
Estimate your daily calorie expenditure using our TDEE calculator, then track the calories you consume to match your goal – whether it’s consuming fewer or more calories than your TDEE.
The big win? You get to enjoy the foods you love and still lose weight. Yes, pizza, ice cream, and cake are on the menu. The secret isn’t moderation. It’s science. Knowing exactly how many calories your body needs, then splitting those calories up in to the right amount of macros and tracking them with a macro tracking app like the Ai driven diet tool at MacroTracker.com to ensure you are on target.
No need to banish so-called “diet” foods. You can enjoy an amazing sense of freedom once you realize that.
But, hold up, we’re not saying go all-in on candies and chocolates every day – tempting, but not wise. Aim for 80% of your diet to be nutritious and whole, and let the other 20% be those treats you crave.
Now, just to be clear, jelly beans aren’t healthier than sweet potatoes. Body composition and health are different, but a macro-based nutrition is a top-notch way to shed weight permanently.
So, by calculating macros with our powerful macro calculator, anyone can achieve successful and sustainable weight loss.
This free, user-friendly macro calculator gives you your precise macronutrients and calories. It’s an ultimate weight loss or muscle gain tool for both men and women.
Our Macro Blueprint provides you with hyper-accurate macros tailored to your specific needs, ensuring optimal results.
Your macro ratio is the breakdown of calories in your meals from the three main nutrients. For instance:
Here’s the cool part: Our Macro Calculator allows you to tweak this ratio according to your age, gender, how active you are, your goals, and what you like to eat. It’s like customizing your diet plan on your own. If you’re looking for a macro for weight loss, our free macro calculator for weight loss is the perfect tool to guide you through the process. Simply input your information, and let our calculator optimize your macro ratio for effective weight loss.
For instance, if you’re looking to burn fat, consider upping your protein intake. It helps keep you full longer after meals. On the flip side, if you’re an active athlete, you’ll need more carbohydrates to match your higher energy needs. Adjusting your macro ratio – it’s the secret sauce to a personalized, effective eating plan!
Instead of using percentages, our macro calculator determines your protein macro ratio according to your body weight (current and goal weight), activity level, and your body fat.
If you’re on a weight loss journey, you can use this tool as an accurate calorie deficit calculator to determine the right balance between calories in and calories out.
Moderate protein intake is great for less active folks or those with high body fat percentages.
High protein intake is for active people doing some strength training and having a normal body fat percentage.
Maximum is for very active individuals, such as serious bodybuilders and muscle gain enthusiasts. But remember, you need to be in intense training for this one.
A macro for weight loss often involves adjusting your fat macro ratio. A fat ratio of 30% of your daily energy use works well for most people. IIFYM Macro calculator uses the most accurate formula to determine the right macro fats. With diets like keto pushing high-fat intake, some folks end up consuming more fat than necessary.
This tool isn’t just any ordinary nutrition calculator; it’s your most effective option for weight loss with an accurate calorie deficit. A calorie deficit means consuming fewer calories than the number of calories your body burns. By consistently maintaining this deficit, you can achieve gradual weight loss.
If you’re looking to create a calorie deficit, you need to determine your Total Daily Energy Expenditure (TDEE). However, effective weight management involves tracking your macros without overly restricting your diet. For instance, protein and carbohydrate macronutrients provide 4 calories/gram, and fat has around 9 calories/gram.
IIFYM Macronutrient calculator helps you satisfy your macro goals while maintaining a calorie deficit. This comprehensive approach supports a sustainable and balanced path toward achieving your personal weight loss goals.
Now, let’s consider the significance of choosing the right macronutrient ratio for weight loss. This tool not only acts as a macro calculator for fat loss but also guides you toward the optimal macronutrient ratio for weight loss. This personalized approach ensures that you’re not just losing weight but doing so in a way that prioritizes overall health and well-being.
Now, recomposing your body involves shedding fat and gaining muscle at the same time. This is where using our revolutionary macro calculator for fat loss can be a game-changer. This process involves changing your body composition by improving lean muscle mass and trimming down fat. A better body composition has numerous health benefits and boosts athletic performance.
Research has shown that it’s doable. But here’s the deal: commit to some serious weight training and an effective nutrition plan. Your body will thank you. Leveraging the right macros to gain muscle is integral to this process, and our IIFYM Macronutrient calculator can guide you in achieving the perfect balance for your body’s unique needs.
Fill in your details and, if you know it, your body fat percentage. Our calculator uses the Lean Mass Formula for highly accurate results than just your weight and height.
The macro calculator dishes out your daily macro and calorie numbers. If macros are new to you, time to learn (subscribe to our FREE newsletter). Find out how much carbohydrates, protein, and fat to consume daily. You can even break it down per meal.
Consistency is key. Ditch the cardio; focus on resistance-based workouts. Aim for 3 sessions of weight training weekly, lasting at least 30 minutes each. Big moves like squats and deadlifts should be your go-to, not bicep curls.
Keep rest between sets short – 30 to 60 seconds. Forget your phone.
Don’t underestimate the power of sleep. Research backs it up.
If you’re on the lean side with low body fat, the Lean Mass formula, coupled with a macro calculator for fat loss, is your go-to option. Input your body fat percentage for personalized results. On the flip side, if you find yourself in the obese category with substantial weight to shed, the lean mass formula becomes your VIP ticket. Learn more about macro counting and obesity for a comprehensive understanding.
Need a hand?
Calculate your ideal body weight or snag a body fat percentage assessment to kick-start your journey toward optimal health and fitness.
Why the Switch?
Muscle cells consume a greater amount of calories compared to fat cells, emphasizing the importance of accurate measurement. It’s the smart move for precision in your macro calculator for the fat loss game!
By keeping a log of how much protein, fat, and carbohydrates you consume daily, you’re not just tracking macros; you’re also figuring out the calories you get from each. Nailing your calorie and macro goals helps you stay on top of your appetite, hormones, energy levels, and, in the long run, your health and weight loss targets. Amazing, right?
Now, let’s take a look at meals. After figuring out your daily macros, use the macro calculator for fat loss to plan two to six meals a day. Some find this detailed approach easy, while others might think it’s a bit overwhelming. Choose what suits you best.
You can get a custom macro blueprint that takes the guesswork out of your diet and guides you to success. Have all the guesswork taken out of the equation with all your meals planned for you, according to your exact macro requirements! We’ll adjust your macros, and your meals accordingly as you lose weight so you’ll never have to worry about the dreaded plateau.
If precision is what you need, the Macro Blueprint offers a customized solution that fits your lifestyle.
See a 7-day macro-based meal plan + Blueprint Bundle. It includes a Full Fitness Training program to accompany your Meal Plan for maximum results.
When you pick the right activity level in the Macro calculator, you’re essentially setting a practical and effective daily calorie goal. Here’s how it works:
Imagine maintaining your weight at 2,500 calories daily. Now, if you include some vigorous daily exercise, you’ll need higher calories to keep that weight steady. Even if you’re on a weight-loss mission and not exactly a gym regular, adding exercise still means bumping up your daily calorie target.
Utilize our TDEE calculator IIFYM to precisely determine your Total Daily Energy Expenditure, making it easier to set realistic calorie goals aligned with your fitness objectives.
It might sound a bit backward, but here’s the thing: your workouts need more energy, leading to a revved-up metabolism. And this means more fat gets burned. It’s a win-win. Enhance your exercise routine with a well-structured IIFYM diet plan to optimize your macronutrient intake and fuel your body for peak performance.
Avoid the weight loss plateau trap by steering clear of under-eating. Many fitness enthusiasts hit a wall by slashing calories too much, stop losing fat, and end up gaining weight when they eat a bit more. The beauty of macro counting: It prevents this mess by prescribing the right food and calorie levels.
Performing any activity that exceeds your sedentary calorie expenditure by 400-650 calories for females or 500-800 calories for males.
So, which one suits your lifestyle? Pick wisely for the calorie goal that matches your fitness needs. Use our TDEE calculator IIFYM for an accurate assessment, and complement it with a tailored IIFYM diet plan to ensure your nutrition aligns seamlessly with your activity level and goals.
If you’re hitting high levels of physical activity without enough calories, you risk muscle breakdown. Don’t let that happen. Eating more is crucial, especially if you’re passionate about exercising. It’s the fuel your body needs to avoid muscle loss and keep that weight loss journey on track.
Considering the importance of fueling your body adequately, our calorie calculator becomes an invaluable tool. This calculator helps you determine the precise amount of calories you use to support your increased physical activity. Ensuring you eat enough is essential for preventing muscle breakdown and maintaining your progress on the weight loss journey.
While health conscious individuals make sure to eat right without tracking macros, our Macro calculator guides you to:
Alongside intuitive eating, our calculator results provide the roadmap to hit your goals and lead a healthier life.
IIFYM macro calculator is your personalized guide. You’ll get a variety of options to match your current lifestyle, health, and fitness targets.
Choose from dietary preferences, activity levels, and even input your experience in calculating macro ratios. It’s all about making it work for you. Utilizing a custom macro calculator like ours ensures that your nutritional plan aligns perfectly with your unique needs and goals.
The state-of-the-art IIFYM macro calculator takes into account every aspect of your life for a personalized nutrition plan. It considers:
Plus, it respects the dynamic nature of your metabolism. With all this info, it crunches the numbers for your daily macros and nutrition needs.
Our macro calculator serves as your reliable IIFYM calorie calculator to make things smooth and hassle free. Even if you’re inexperienced in nutrition and macro science, the IIFYM Macronutrient calculator simplifies calorie and macro tracking for everyone, keeping you on track and in line with your weight loss goals.
The IIFYM diet, created by fitness enthusiast Anthony Collova, breaks away from traditional dieting frustrations. It’s a fresh take, focusing on macronutrients instead of just counting calories.
Macronutrients, or macros, are the energy-packed molecules our bodies break down from food. IIFYM tracks three key macros:
IIFYM diet plan adds an extra layer of flexibility to your nutritional journey. It’s a comprehensive approach that goes beyond mere calorie counting, allowing you to tailor your diet to your specific goals and preferences. With its emphasis on macronutrients, the IIFYM diet plan becomes a dynamic tool for achieving your desired body composition.
The good news is that understanding IIFYM is a breeze even for non-tech-savvy individuals. It involves a few simple steps:
Calculate Your Macros: Use the IIFYM calculator to figure out your daily protein, carbs, and fat goals, aligning with your weight loss goals. This user-friendly tool takes the guesswork out of the equation and provides precise numbers to guide your nutritional choices.
Hit Your Macros: Once you know your numbers, stay within those limits daily. Track your food intake and tweak it as needed. The IIFYM calories you consume play a crucial role in achieving your fitness goals. Staying within your prescribed calorie range ensures you’re on the right track for success.
With all foods allowed, IIFYM becomes a breath of fresh air for those tired of stringent calorie counting or food group bans. While it’s popular for weight loss, it can be adjusted for those aiming to gain weight too. Easy, flexible, and with no food restrictions – that’s the IIFYM diet.
Incorporating an IIFYM diet plan into your lifestyle empowers you with the knowledge to make informed choices about what you eat. By understanding and optimizing your IIFYM calories, you take control of your nutrition, making it a sustainable and enjoyable part of your fitness journey.
IIFYM focuses on macros, not just calories. And that’s what makes it an excellent tool for learning about the nutritional aspects of foods. For instance, a five ounce salmon and a snickers bar may have similar calories but vastly different macros. Discovering how to reach your macros and nutrition goals everyday can be an eye-opener, especially for those new to macro tracking. Utilizing an IIFYM calculator can further enhance your understanding, providing precise knowledge about the optimal macro distribution for your individual needs.
IIFYM’s emphasis on higher protein diets may boost metabolism and sustain weight loss. The diet’s calorie reduction (15–25%) for weight loss should yield incredible results.
For weight gain, upping calories and protein intake on IIFYM is key. Including an effective IIFYM diet plan tailored to your weight goals can streamline the process. It ensures that your nutritional approach aligns seamlessly with your fitness objectives.
IIFYM embraces all foods within your macros. It teaches balance and provides flexibility. This approach removes the guilt associated with more restrictive diets and makes the experience more enjoyable. Using an IIFYM calculator to adapt your meals ensures that you’re staying within your desired macro ranges, allowing for a diverse and satisfying culinary experience.
IIFYM lets you plan meals according to your lifestyle. If dining out, it is easy to check nutrition info ahead and adjust other meals accordingly. This flexibility makes IIFYM effortless to follow, catering to various dietary preferences like vegan, paleo, gluten-free or vegetarian, paleo, among others. No special restrictions mean all types of cooking styles and cuisines can fit into the macro diet plan.
Incorporating an IIFYM diet plan into your routine enhances the adaptability of your meals, making it even more convenient to adhere to the principles of IIFYM. Whether you’re focused on weight goals or seeking overall well-being, the flexibility and precision of IIFYM can be your ally on your fitness journey.
Now that you’ve figured out your daily macro goals, it’s time to pinpoint the macros in your food.
Daily macro tracking helps you hit those recommended macro targets, whether it’s for shedding fat, gaining muscle, or any other goal you’re aiming for. If your focus is on weight loss, staying diligent with your macro tracking will be the key to achieving your desired results.
Explore the variety of weight loss programs we offer, each designed to help you reach your goals more effectively.
Dig deeper into the world of macro counting and the concept of flexible dieting to understand it better. A lot of people nowadays use tools like our IIFYM macro calculator, a popular web-based macro tracking app, to keep tabs on their macros and stay on the right path to their fitness goals.
Curious about what to munch on? By using a personalized approach, the Macro Blueprint helps you stay on track and reach your fitness goals faster.
With a commitment of just 16 weeks , the Deadline Diet weight loss program ensures you’re on the right track to achieve your goals.
Our revolutionary Macro calculator is a FREE, easy, and accurate way to calculate your macros. It doesn’t have as many inaccurate entries and makes macro tracking easy. Once you’ve used our free macro calculator, you’ll be able to start tracking macros straight away!
