IIFYM Calculator (If It Fits Your Macros)

Try an Example

Pick a scenario to see how the calculator works, then adjust the values

1. 01

   Muscle Building

   High-protein plan for a moderately active male aiming to gain lean mass

   Key values: 30yo male · 80 kg · +15% surplus

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2. 02

   Weight Loss

   Balanced deficit plan for a lightly active female targeting steady fat loss

   Key values: 28yo female · 65 kg · -25% deficit

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3. 03

   Keto Diet

   Very low carb, high fat plan for metabolic adaptation

   Key values: 35yo male · 90 kg · Ketogenic

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