Health & Fitness · Free Online Tool
IIFYM Macro Calculator
Formulate flexible dieting macro targets: protein based on lean mass, essential fat minimums, and discretionary carbohydrate fills.
Presets:
Target Daily Calories
2,196 kcal
BMR 1728 kcal | Maintenance TDEE 2678 kcal.
Target Energy
2196 kcal
Protein Target
150g (27%)
Fat Target
64g (26%)
Carbohydrate Fill
255g (46%)
Metric Distribution Analysis
Target Energy 2,196
Protein Target 150
Fat Target 64
Carbohydrate Fill 255
Daily Flexible Dieting Macros
Protein
150g
600 kcal
Fats
64g
576 kcal
Carbohydrates
255g
1020 kcal
Frequently Asked Questions
Health & Fitness · Related Calculators & Tools
BMI Calculator
Calculate Body Mass Index (BMI), WHO risk classifications, healthy weight ranges, and BMI Prime ratios.
Calorie Calculator
Determine Total Daily Energy Expenditure (TDEE) and caloric targets for fat loss, maintenance, or muscle gain.
Body Fat Calculator
Calculate body fat percentage, fat mass, and lean mass using the US Navy circumference method.
BMR Calculator
Estimate Basal Metabolic Rate using Mifflin-St Jeor, Revised Harris-Benedict, and Katch-McArdle formulas.