IIFYM Calculator
If It Fits Your Macros - Calculate your optimal daily macronutrients
Calculate Your IIFYM Macros
Personal Information
Age in years
Goals & Activity
Moderate exercise 3-5 days/week
Current Stats
Macro Distribution
Example IIFYM Calculation
Example: 25-year-old Male, Weight Loss
Profile: 25 years old, male, 180cm, 80kg, moderate activity
BMR: 10×80 + 6.25×180 - 5×25 + 5 = 1,810 kcal/day
TDEE: 1,810 × 1.55 = 2,806 kcal/day
Goal: Lose 0.5kg/week (500 kcal deficit)
Target calories: 2,806 - 500 = 2,306 kcal/day
Macros (30/25/45): Protein: 173g, Fat: 64g, Carbs: 259g
USDA Macro Guidelines
Caloric Values
IIFYM Principles
Flexibility
No forbidden foods if they fit your macros
Tracking
Focus on macronutrient totals
Balance
80/20 rule: 80% whole foods, 20% treats
Sustainability
Long-term adherence over perfection
IIFYM Tips
Use a food scale for accurate measurements
Track everything you eat and drink
Plan your meals in advance
Focus on hitting protein targets first
Be consistent with your tracking
Don't ignore micronutrient needs
Understanding IIFYM (If It Fits Your Macros)
What is IIFYM?
IIFYM (If It Fits Your Macros) is a flexible dieting approach that focuses on meeting daily macronutrient targets (protein, fat, carbohydrates) rather than restricting specific foods. This method allows for dietary flexibility while maintaining nutritional goals.
Calculation Method
- Calculate BMR using Mifflin-St Jeor equation
- Determine TDEE by multiplying BMR × activity factor
- Adjust calories based on goals (deficit/surplus)
- Distribute calories among macronutrients
- Convert to grams using caloric values
Benefits
- •Dietary flexibility and sustainability
- •No "forbidden" foods
- •Educational about nutrition
- •Customizable to individual needs
Macronutrient Roles
Protein (4 kcal/g)
Essential for muscle repair, immune function, and satiety. Critical for preserving lean mass during weight loss.
Fat (9 kcal/g)
Supports hormone production, nutrient absorption, and provides essential fatty acids. Most calorie-dense macronutrient.
Carbohydrates (4 kcal/g)
Primary energy source for brain and muscles. Important for athletic performance and recovery.
Important: While IIFYM provides flexibility, prioritize nutrient-dense whole foods for optimal health. Consider micronutrients, fiber, and overall diet quality alongside macronutrient targets. Consult healthcare providers for personalized advice.