Set your diet calories, based on your fat loss goals
Now set your weight loss calories, based on your macro calculator numbers. Now that the IIFYM
Macronutrient Calculator has provided your TDEE (Total Daily Energy Expenditure), it is time set
the amount of calories you will be consuming while following the IIFYM diet for fat loss. In
order to lose weight (burn fat), you need to consume less calories than your body needs. A
calorie deficit of 15-20% off of your TDEE is a safe caloric deficit to shoot for to insure fast
fat loss without burning up your lean muscle mass. To build muscle, you need to consume slightly
more calories than your TDEE. 5-10% is a safe caloric surplus from our macronutrien calculator
to consume in order to encourage muscle growth without packing on too much unwanted body fat.
This is where the IIFYM Calculator shines!