IIFYM Macro Calculator
Health & FitnessCalculate daily calorie and macronutrient targets for flexible dieting (If It Fits Your Macros).
Daily Calorie Target
Your daily calorie target, based on your total daily energy expenditure adjusted for your goal.
Protein Target
165
Daily protein target, at 25 percent of total calories.
Fat Target
73
Daily fat target, at 25 percent of total calories.
Carb Target
329
Daily carbohydrate target, at 50 percent of total calories.
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Odeh Ahwal0people find this calculator helpful
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Calculator Stats
Creators
Odeh Ahwal0people find this calculator helpful
Views
Helpful
Saved
Embeds
Health & Fitness calculators
Frequently Asked Questions
What does IIFYM mean?
IIFYM stands for If It Fits Your Macros, a flexible dieting approach that focuses on hitting daily protein, fat, and carbohydrate targets rather than restricting specific foods.
How are the macro percentages chosen?
This calculator uses a balanced 25 percent protein, 25 percent fat, and 50 percent carbohydrate split, which falls within the standard USDA guideline ranges for each macronutrient.
Can I adjust the macro split for my own goals?
This calculator provides one balanced, general-purpose split. Different goals such as strength training or endurance sports may call for different ratios, which more specialized macro calculators can address.
Why does calorie intake change by 500 for weight loss or gain?
A 500 calorie daily deficit or surplus is a commonly-used rate that corresponds to roughly 0.5kg (about 1lb) of weight change per week, since a kilogram of body fat is estimated to store approximately 7,700 kcal.
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