Easy IIFYM Calculator

Create Your ‘If It Fits Your Macros’ Plan

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 calculator

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.

IIFYM calculator

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.

iifym calculator tdee

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.

IIFYM Calculator Instructions

1st Page – Body Type

  1. Use the slider to enter your current body weight in pounds
  2. Choose your gender (you’ll notice the picture changes)
  3. Use the picture and slider to enter your current body fat percentage
  4. Select the best description of your body type

Need help? Take the Body Type Quiz

2nd Page – Activity Level

  1. Choose your normal daily activity level
  2. Select how many days per week you exercise
  3. Use the slider to select how many minutes you exercise
  4. Choose the type of exercise you do

3rd Page – Preferences

  1. Select the time of day you normally exercise
  2. Choose your fitness goal

4th Page – Get Your Plan

Create your free account and get access to your plan and other helpful tools.

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!

iifym meal plan
  • Transform your body with goal-specific calories & macros
  • Easily plan meals with a daily menu built around your schedule
  • Simplify meal prep with delicious recipes formulated to fit your macros
  • Make better food choices with a grocery list right on your phone
  • Get instant access to your online dashboard
Customize Your Plan

Find Your Macros for Weight Loss

Learn how to calculate macros for weight loss and try the free macro calculator. Get the best ratio of carbs, fat, and protein to lose weight.

About the Author

Jeremy Fox  –  Founder of Nutritioneering, Engineer, CPT, Bodybuilder, Coach

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