The IIFYM diet can be a simple approach to fat loss and muscle gain. But there’s one problem – how do you know what your macros should be?

Most IIFYM calculators are hard to use. Or they just spit out random macros in exchange for your email address. 😒

That’s why I made an easy to use IIFYM calculator. You’ll get truly personalized macros to help you burn fat and build muscle.

IIFYM Meaning

In case you’re just starting out, IIFYM stands for If It Fits Your Macros. And it’s a dietary strategy in which you target specific amounts of carbohydrates, fat, and protein each day.

The idea is that if you hit your macro targets, you can manage your weight without overly restrictive dieting. Of course, nutrition is more complex than that, but IIFYM does have benefits.

IIFYM Benefits

The number one benefit of IIFYM is simplicity. All you really have to do is count macros.

3 Easy Steps to Count Macros

But the real reason IIFYM works is calorie balance. Each gram of carbs, fat, and protein has a set number of calories. So by hitting your macros, you’re also controlling your calorie intake.

In addition, the habit of counting macros builds other healthy eating habits. Like paying more paying attention to the foods you eat.

Limitations of IIFYM

While IIFYM can work, it is not a substitute for healthy food choices. In other words, you can’t eat pizza and donuts every day and expect to transform your body just because it fits your macros.

How the IIFYM Calculator Works

Finding Your Calorie Target

It’s important to realize that your macros are dictated by your calorie target. And your calorie target depends on your metabolic rate, daily activity, and exercise.

So my IIFYM calculator helps you choose your body composition and body type. That way you get the most accurate BMR (base metabolic rate) possible.

Next, we find your TDEE (total daily energy expenditure) based on your activity level and exercise habits. So you know how many calories you burn on days you workout as well as days you don’t.

Finding Macros From Calories

All that’s left is to convert from calories to macros by finding your ideal macronutrient ratio.

Your macro ratio depends on your fitness goal. So, you choose whether you want to burn fat, build muscle, or do a little of both (recomposition).

Body Recomposition: A New Approach to Fat Loss & Muscle Gain

Finally, we arrive at your ideal macro targets for transforming your body. Upon completing the IIFYM calculator, you’ll be taken to your results page.

Get Your IIFYM Diet Plan

Once you find your macros, you have about 60% of the nutrition puzzle solved. The remaining 40% is what you eat and when you eat.

With a Custom Meal Plan you’ll know exactly what to eat for every meal. You’ll get goal-specific macros and calories as well as a daily menu.

Plus recipes formulated to fit your plan so you don’t even have to count macros!