Iifym Calculator
Calculate your daily macronutrient targets based on your body metrics and activity level using the If It Fits Your Macros (IIFYM) approach.
Published by:
isCalculator Editorial Team
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How to Use the IIFYM Calculator
This calculator estimates your daily calorie and macronutrient needs (Protein, Carbs, Fat, Fiber) based on the Mifflin-St Jeor equation and your goal. All inputs are in metric units (kg, cm).
- Step 1: Enter your Age (10–120 years).
- Step 2: Select your Gender (Male/Female).
- Step 3: Enter your Weight in kilograms (20–500 kg).
- Step 4: Enter your Height in centimeters (50–300 cm).
- Step 5: Choose your Activity Level (from Sedentary to Extra Active).
- Step 6: Select your Goal: Lose, Maintain, or Gain Weight.
- Step 7: Click "Calculate Macros".
Your results will show Calories, Protein (g), Carbs (g), Fat (g), and Fiber (g). The calculator adjusts calories by ±500 for weight loss/gain and ensures a minimum of 1,200 calories. Macros are split: 30% protein, 25% fat, 45% carbs. Fiber is 14g per 1,000 kcal.
Previous Results
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Frequently Asked Questions
IIFYM stands for 'If It Fits Your Macros', a flexible dieting approach that focuses on meeting daily macronutrient targets rather than strict food choices.
BMR is calculated using the Mifflin-St Jeor equation: For men: 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5; For women: 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161.
The calculator uses a standard split: 30% protein, 25% fat, and 45% carbohydrates of total adjusted calories. Fiber is set at 14g per 1000 kcal.
