IIFYM Calculator

Age

Sex

Weight (kg)

Height (cm)

Activity level

Goal

Meals per day3

Macro split (P / C / F)30 / 40 / 30 = 100%

Protein %30%

Carbs %40%

Fat %30%

IIFYM (If It Fits Your Macros) is a flexible dieting philosophy: any food is allowed as long as your daily protein, carbohydrate, and fat totals stay within budget. This calculator derives your TDEE from body stats and lets you fine-tune your macro split with adjustable sliders.