IIFYM Calculator
Calculate IIFYM Macros
Formula
TDEE = BMR x Activity; Target Cal = TDEE x Goal; Macros (g) = (Target Cal x Percentage) / calories per gram (4 for carbs/protein, 9 for fat)
Frequently Asked Questions
What is IIFYM?
IIFYM stands for 'If It Fits Your Macros.' It is a flexible dieting approach where you can eat any foods as long as you hit your daily macronutrient targets for protein, carbs, and fat.
What macro split should I use?
A balanced 40/30/30 split works well for most people. If you are focused on muscle building, try a higher protein split (35/40/25). For fat loss with satiety, a lower carb approach (25/35/40) can help.
How much protein do I need per pound of body weight?
For muscle building or maintenance, aim for 0.7-1.0 grams of protein per pound of body weight. Active individuals and those in a calorie deficit benefit from the higher end of this range.
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