Want to hit your fitness goals faster? Use our free IIFYM macro calculator to determine your daily macronutrient needs – tailored to your body, activity level, and fitness goal.
IIFYM & Macro Calculator
Your Results
Your Daily Calorie Goal
Your Daily Macronutrient Targets:
Protein
Fats
Carbs
TDEE
What Is IIFYM?
IIFYM stands for If It Fits Your Macros, a flexible dieting approach that focuses on hitting daily targets for protein, fats, and carbs, instead of restricting specific foods. Whether you want to lose fat, build muscle, or maintain your weight, tracking macros is one of the most efficient and sustainable strategies available.
How This Calculator Works
Our macro calculator uses your age, gender, weight, height, activity level, and goal to estimate your TDEE (Total Daily Energy Expenditure) and suggest the right macro split. Here’s what you’ll get:
- Daily Calorie Goal
- Protein Intake (grams)
- Fat Intake (grams)
- Carbohydrate Intake (grams)
- TDEE Estimate
All based on scientifically validated formulas (like the Mifflin-St Jeor equation) and real-world macro guidelines.
Why Track Macros?
Tracking macros gives you full control over your nutrition. Instead of blindly eating “clean” or guessing your portions, you’ll know exactly what your body needs. Perfect for:
- Cutting body fat without losing muscle
- Gaining lean muscle mass
- Avoiding yo-yo dieting
- Fueling performance and recovery
Try the Calculator Below
Simply enter your info, choose your activity level and goal, and hit “Calculate My Macros.” You’ll get instant results – no sign-up required.
How Your Results Are Calculated
This calculator uses the Mifflin-St Jeor formula to estimate your BMR (Basal Metabolic Rate), then multiplies it by your activity level to get TDEE. From there, we apply your chosen goal:
- Fat Loss: 500 kcal deficit
- Muscle Gain: 500 kcal surplus
- Maintain: Caloric balance
The default macro split is:
- Protein: 1g per lb bodyweight
- Fats: 25% of total calories
- Carbs: Remaining calories
Frequently Asked Questions (FAQ)
Q: Can I use this calculator for cutting or bulking?
Yes — just choose your goal, and the calculator will adjust your calories accordingly.
Q: Is this suitable for keto or low-carb?
The calculator gives a balanced macro profile, but you can adjust it manually to fit a keto ratio.
Q: Do I need to track calories too?
Not separately. Your macros are your calories. This calculator gives you both.
Q: How should I track my macros?
Use a free app like MyFitnessPal, MacroFactor, or Chronometer to log your intake and stay on track.
Get Started Now
This IIFYM macro calculator is free, accurate, and beginner-friendly. Whether you’re new to flexible dieting or just need a quick macro estimate — you’re in the right place.