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Macro Calculator

Step 1: Calculate Your TDEE (daily calories required)

Macro Calculator

The IIFYM macro calculator is first flexible dieting tool of its kind. We developed it to be the most comprehensive and easy to use fitness calculator for people following the IIFYM diet. The IIFYM Calculator takes the guess work out of dieting. All you have to do is enter your details, select your goals and retrieve your macros. We have added a few options in step 3 for those of you that like to manipulate your protein and fats, but the default settings are PERFECT for most people!
If you are ready to use IIFYM for flexible dieting, this is the best tool you will find! Scroll down to get started with the IIFYM Macro Calculator now!
Gender:
Age:
Height:
ft in
Imperial Metric
Weight:
lbs
Formula:

How would you describe your normal daily activities?
How many week days per week do you exercise?
0
2
4
6
7
How many minutes per day do you exercise (cardio & weight lifting combined)?
0
60
120
180
220
How intense is your excercise?
Step 2: Choose Your Goals (and pick your intensity)
Fat loss
1121
Calories/Day
Suggested 15%
Aggressive 20%
Reckless 25%
Maintain
1121
Calories/Day
Same as TDEE
Bulking
1121
Calories/Day
Cautious 5%
Text Book 10%
Aggressive 15%
Custom
Calories/Day
Enter Your Own
Step 3: Select Your Nutrition Plan (we suggest IIFYM)
Choose Plans
1.00 grams per lb. of body weight
1.15 grams per lb. of body weight
1.25 grams per lb. of body weight
Custom grams per lb. of body weight
.35 grams per lb. of body weight
.40 grams per lb. of body weight
.45 grams per lb. of body weight
Custom grams per lb. of body weight
Carbohydrates are calculated based on the calories you have remaining after calories from protein and fat have been subtracted from your TDEE.
CARBS PROTEIN FAT FIBER CALORIES
GRAMS per day 280 6.9 2.4 1 - 2 1169

Sales Verbiage

The IIFYM macro calculator is first flexible dieting tool of its kind. We developed it to be the most comprehensive and easy to use fitness calculator for people following the IIFYM diet. The IIFYM Calculator takes the guess work out of dieting. All you have to do is enter your details, select your goals and retrieve your macros. We have added a few options in step 3 for those of you that like to manipulate your protein and fats, but the default settings are PERFECT for most people!
If you are ready to use IIFYM for flexible dieting, this is the best tool you will find! Scroll down to get started with the IIFYM Macro Calculator now!

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