IIFYM Calculator: Track Your Macros

Introduction

IIFYM (If It Fits Your Macros) is a science-backed approach to nutrition that gives you the flexibility to eat your favorite foods—while still hitting your goals.

This free IIFYM calculator will help you find your personalized daily targets for protein, carbs, and fat based on your Total Daily Energy Expenditure (TDEE), body composition, and goal: fat loss, maintenance, or lean muscle gain.

🎯 What Is IIFYM & Why It Works

IIFYM focuses on hitting your macronutrient goals instead of restricting food types. Unlike fad diets that eliminate entire food groups, IIFYM promotes nutritional freedom—as long as it fits your macro targets.

This makes it highly effective for:

• Fat loss with muscle retention
• Body recomposition
• Lean bulking (muscle gain with minimal fat)
• Fitness performance and recovery

Learn more at NCBI: Flexible Dieting & Macro Tracking

⚙️ How Our IIFYM Calculator Works

1. We calculate your BMR (Basal Metabolic Rate) using the Mifflin-St Jeor equation.
2. Then we determine your TDEE based on your activity level (e.g., sedentary, lightly active, very active).
3. Finally, we split your calorie goal into macronutrient ratios tailored to your goals.

Macronutrient calorie values

• Protein: 4 kcal/gram
• Carbs: 4 kcal/gram
• Fat: 9 kcal/gram

Example: For a 2,000 kcal/day plan with 40% carbs, 30% protein, and 30% fat, you’ll consume:

• Carbs: 200g
• Protein: 150g
• Fat: 67g

📊 Suggested Macro Ratios Based on Your Goal

Goal	Protein (%)	Carbs (%)	Fat (%)
Weight Loss	35%	35%	30%
Maintenance	30%	40%	30%
Muscle Gain	25%	50%	25%

💡 What Makes This IIFYM Calculator Unique?

• ✔️ Includes NEAT, TEF, and EAT in your energy expenditure
• ✔️ Uses Lean Body Mass for precision (if body fat % is known)
• ✔️ Adapts to cutting, bulking, or recomp goals
• ✔️ No app downloads or emails required

Also recommended by coaches and dietitians. Backed by data from Harvard and CDC.

🏋️ How to Use Your Macros

1. Split your daily macros into 3–6 meals.
2. Track using apps like Cronometer or MyFitnessPal.
3. Stay within ±5g for each macro daily.

Example Meal: 35g protein, 40g carbs, 10g fat
Grilled chicken + sweet potatoes + olive oil drizzle

📚 Trusted References & Scientific Sources

• NIH – Macronutrients Overview
• JISSN: Macronutrients for Body Composition
• Harvard Nutrition Source
• Macro Calculator – Calculator.net

🧠 FAQs: What People Ask About IIFYM

Can I eat junk food on IIFYM?

Yes—in moderation. As long as it fits your macros, IIFYM allows flexibility. But aim for 80% whole, nutritious foods for optimal health.

What’s the difference between TDEE and BMR?

BMR is the number of calories your body burns at rest. TDEE includes activity, digestion, and exercise. Our calculator uses TDEE for accuracy.

How do I know if I’m in a calorie deficit?

If you’re consistently eating below your TDEE and hitting your macros, you’re in a deficit—resulting in fat loss over time.

How often should I update my macros?

Every 4–6 weeks or after a 5–10lb weight change. Use our calculator to stay updated.

✅ Get Started Now

Use the IIFYM calculator above to unlock your macro blueprint. This is your first step toward a sustainable, flexible diet—where results and food freedom coexist.

No restrictions. Just smart science-based nutrition.

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Disclaimer: This tool is for informational purposes only. Always consult a registered dietitian or healthcare provider before making dietary changes.