IIFYM Calculator
Calculate your IIFYM macros: daily calories plus protein, carb, and fat grams for cutting, maintaining, or bulking. Free and private.
Independently verified for accuracy
Calculator by Toolsloft ↗- Daily calories
- 2,759 kcal
- Protein
- 176 g
- Carbs
- 351.75 g
- Fat
- 72 g
- Maintenance (TDEE)
- 2,759 kcal
Work out your IIFYM (If It Fits Your Macros) targets: daily calories for your goal, plus grams of protein, carbs, and fat. It sets protein and fat from your bodyweight and fills the rest with carbs, the way flexible dieting usually splits macros. Estimates only, not medical or nutrition advice.
How this is calculated
Basal metabolic rate uses the Mifflin-St Jeor equation, multiplied by an activity factor for maintenance calories (TDEE). A goal factor adjusts that: a cut is a 20% deficit, a bulk a 10% surplus. Protein is set at 2.2 g per kg of bodyweight and fat at 0.9 g per kg, then the remaining calories are filled with carbohydrate at 4 kcal per gram (fat is 9 kcal per gram).
How to use
- Enter your sex, weight, height, and age.
- Pick your activity level and your goal (cut, maintain, or bulk).
- Read your calorie target and daily protein, carb, and fat grams.
Examples
- Male, 80 kg, moderate, cutting:
2,207 kcal, 176 g protein, 214 g carbs, 72 g fat - Female, 65 kg, light, maintaining:
1,898 kcal, 143 g protein, 200 g carbs, 59 g fat
FAQ
- What does IIFYM mean?
- If It Fits Your Macros. Instead of banning foods, you hit daily targets for protein, carbs, and fat. Any food that fits within those macros is allowed, which is why it is also called flexible dieting.
- How are the protein and fat targets set?
- Protein is 2.2 grams per kilogram of bodyweight (about 1 gram per pound) and fat is 0.9 grams per kilogram. Those are common starting points; carbohydrate fills whatever calories remain after protein and fat.
- Is this medical advice?
- No. It is a planning estimate based on standard equations. Calorie needs vary between people, so track your results for two to three weeks and adjust. Talk to a doctor or dietitian before big diet changes.