🍱 IIFYM Calculator (If It Fits Your Macros)
Calculate your daily calorie and macronutrient (protein, fat, carb) targets using the IIFYM (If It Fits Your Macros) flexible dieting approach.
What IIFYM means
IIFYM (If It Fits Your Macros) is a flexible dieting approach where you hit daily targets for calories, protein, fat, and carbohydrates rather than restricting specific foods. As long as your intake fits your macro targets, food choice is flexible.
How this calculator works
The calculator estimates your maintenance calories (TDEE) using the Mifflin-St Jeor BMR equation and your activity level, then adjusts for your goal (a moderate deficit for fat loss, a modest surplus for muscle gain). Protein is set at 2g per kg bodyweight and fat at 0.9g per kg to support training and hormone health, with the remaining calories allocated to carbohydrates.
This tool is for general fitness planning and education only. Individual needs vary; consult a registered dietitian or physician before starting a new diet or training program.