Our IIFYM (If It Fits Your Macros) Calculator is a tool designed to help anyone determine their daily macronutrient needs based on their personal goals, activity levels, and body composition. Currently, it’s the #1 IIFYM calculator in the world
IIFYM Calculator
IIFYM, or “If It Fits Your Macros,” is a flexible way of dieting that’s all about hitting specific goals for carbs, protein, and fats instead of following strict food rules. With IIFYM, you can enjoy a range of foods as long as they fit into your daily macros, making it easier to keep a balanced and enjoyable approach to eating.
Macronutrients In Details
Of course, Macronutrients are the nutrients that provide us with energy and are essential for growth, metabolism, and other bodily functions. They are divided into three main categories:
- Proteins: Essential for muscle repair and growth, proteins are made up of amino acids. The recommended intake varies based on activity level and fitness goals.
- Carbohydrates: The body’s primary source of energy, carbohydrates are crucial for fueling workouts and daily activities. They can be simple (sugars) or complex (starches and fibers).
- Fats: Necessary for hormone production and nutrient absorption, fats should be consumed in moderation. They can be saturated, unsaturated, or trans fats.
How to Calculate Your Macros
Therefore, To effectively use the IIFYM Calculator, follow these steps:
Determine Your Basal Metabolic Rate (BMR): This is the number of calories your body needs at rest. You can use the Mifflin-St Jeor equation for this calculation:
- For men: BMR = 10 * weight(kg) + 6.25 * height(cm) – 5 * age(y) + 5
- For women: BMR = 10 * weight(kg) + 6.25 * height(cm) – 5 * age(y) – 161
Calculate Your Total Daily Energy Expenditure (TDEE): Multiply your BMR by an activity factor based on your lifestyle:
- Sedentary (little or no exercise): BMR x 1.2
- Lightly active (light exercise/sports 1-3 days/week): BMR x 1.375
- Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55
- Very active (hard exercise/sports 6-7 days a week): BMR x 1.725
- Super active (very hard exercise/physical job & exercise 2x/day): BMR x 1.9
Set Your Goals: Decide whether you want to lose weight, maintain weight, or gain muscle. Adjust your TDEE accordingly:
- For weight loss: Subtract 10-20% from your TDEE.
- For weight gain: Add 5-10% to your TDEE.
Calculate Your Macronutrient Ratios: A common macronutrient ratio for IIFYM is:
- Protein: 25-30%
- Carbohydrates: 45-55%
- Fats: 20-30%
Convert to Grams: Use the following conversions to determine your macronutrient needs in grams:
- Protein: 1 gram = 4 calories
- Carbohydrates: 1 gram = 4 calories
- Fats: 1 gram = 9 calories
To use our IIFYM Calculator, input your data, including age, weight, height, activity level, and goals. Our calculator will provide you with your daily caloric needs.
Read More: Glycemic Load Calculator
Example of Our Calculator
Let’s talk about the practical example. For a 30-year-old male, weighing 70 kg, 175 cm tall, and moderately active.
- BMR = 10 * 70 + 6.25 * 175 – 5 * 30 + 5 = 1,675 calories
- TDEE = 1,675 x 1.55 = 2,601 calories
- For weight loss (15% deficit): 2,601 – 390 = 2,211 calories
- Macronutrient breakdown (using 30% protein, 50% carbs, 20% fats):
- Protein: 165 grams (660 calories)
- Carbohydrates: 276 grams (1,104 calories)
- Fats: 49 grams (441 calories)
So, Your daily caloric needs are approximately 2629 kcal.