🍕 IIFYM Macro Calculator — Free Online Tool
Get your personalized iifym macro calculator. Enter your goal, weight, and calorie target to receive protein, fat, and carbs split with per-meal breakdown.
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Frequently Asked Questions — Macro Calculator
What are macros?+
Macros (macronutrients) are protein, carbohydrates, and fat — the three main nutrients that provide energy. Protein: 4 kcal/g. Carbs: 4 kcal/g. Fat: 9 kcal/g.
How much protein do I need?+
For muscle gain: 1.6–2.2g per kg. For weight loss: 1.8–2.4g per kg (higher to preserve muscle). For maintenance: 0.8–1.6g per kg.
What is IIFYM?+
If It Fits Your Macros (IIFYM) is a flexible dieting approach where you track macronutrients rather than following strict meal plans. You can eat any food as long as it fits your daily macro budget.