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Try an Example
Pick a scenario to see how the calculator works, then adjust the values
Muscle Building
High-protein plan for a moderately active male aiming to gain lean mass
Key values: 30yo male · 80 kg · +15% surplus
Weight Loss
Balanced deficit plan for a lightly active female targeting steady fat loss
Key values: 28yo female · 65 kg · -25% deficit
Keto Diet
Very low carb, high fat plan for metabolic adaptation
Key values: 35yo male · 90 kg · Ketogenic
This calculator is also known as IIFYM Calculator (If It Fits Your Macros).
Read the complete guideWhat is IIFYM?
IIFYM (If It Fits Your Macros) is a flexible dieting approach that focuses on meeting daily macronutrient targets rather than restricting specific foods.
Examples
Sample IIFYM Plan
A 30-year-old male looking to maintain weight
This example shows macros for maintenance with balanced nutrition
Key takeaway: Focus on hitting protein targets first, then adjust carbs and fats to personal preference
How to Use Your IIFYM Results
Once you have your macro targets, use a food tracking app to monitor your intake.
- Set up a food tracking app
- Plan meals in advance
- Focus on protein distribution throughout the day
Frequently Asked Questions about IIFYM Calculator (If It Fits Your Macros)
Can I eat anything on IIFYM?
While IIFYM offers flexibility, nutritious whole foods should still make up most of your diet for optimal health.
How do I start tracking my macros with IIFYM?
Begin by calculating your TDEE, then set macro targets based on your goals. Use a food tracking app to log meals and compare against your daily targets. Weigh portions with a kitchen scale for accuracy.
Is IIFYM suitable for weight loss?
Yes. IIFYM works for weight loss as long as you maintain a caloric deficit. The flexibility of choosing your own foods can improve long-term adherence compared to restrictive diets, while still hitting protein targets to preserve muscle mass.
Specialized Calculators
Choose from 3 specialized versions of this calculator, each optimized for specific use cases and calculation methods.
Goal
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