Step 1: Calculate Your TDEE (daily calories required)

GENDER
Male
Female

AGE

HEIGHT
Years

WEIGHT

Ft
Imperial

In

lbs

Metric

FORMULA
Athletes Formula (best for lean people)
Lean Mass Formula (best if overweight)
EXERCISE LEVEL
3 times/week

Current Body Fat %

1887

Your BMR is:

CALORIES/DAY

Your TDEE is:

CALORIES/DAY

Calculate Your TDEE

2264

Step 2: Choose Your Goals (and pick your intensity)

Fat Loss

Maintain

Bulking

Custom

1768

2264

2490

0000

CALORIES/DAY

CALORIES/DAY

CALORIES/DAY

CALORIES/DAY

Suggested 15%

Same as TDEE

Cautious 5%

Aggressive 20%

Text Book 10%

Reckless 25%

Aggressive 15%

Enter Your Own

Step 3: Select Your Nutrition Plan (we suggest IIFYM)

COMMON PLANS

PROTEIN (4 CALORIES PER GRAM)

.7 grams per lb. of lean mass
.8 grams per lb. of lean mass
.9 grams per lb. of lean mass
Custom

1.00

grams per lb. of lean mass

IIFYM (recommended)
Textbook
Body Builder (out dated)
Zone Diet
Low Fat
Low Carb
Ketogenic (Atkins)
Enter Your Own Ratio

FAT (9 CALORIES PER GRAM)

.30 grams per lb. of lean mass
.35 grams per lb. of lean mass
.40 grams per lb. of lean mass
Custom

.45

grams per lb. of lean mass

CARBS (4 CALORIES PER GRAM)

Carbohydrates are calculated based on the
calories you have remaining after calories from
protein and fat have been subtracted from your
TDEE.

Calculate

Step 4: View Your Results

CARBS

PROTEIN

FAT

FIBER

CALORIES

GRAMS per day

176.8

132.6

58.9

44 - 55

1768

GRAMS per meal

58.9

44.2

19.6

15 - 18

589

3 meals per day

Your IIFYM Macro Calculator Results

The numbers in the IIFYM Macro Calculator are your specific daily macros. In order to
accomplish your physique changing goals, you should eat the exact amount of fat, carbs,
protein and fiber listed in the IIFYM Macro Calculator every day, regardless if you exercise
or not. Please remember that these numbers are a guide, and are based on formulas. The
IIFYM Macro calculator cannot account for metabolism health or damage, so some
modifications may need to be made. After following these IIFYM Macro Calculator macros
consistently for 4 weeks you should notice a change in weight or physical appearance. If
you do not notice any changes, your total calories may be too high, or in some rare cases
too low, and you will need to be adjusted accordingly. If you do need to adjust your
calories we suggest manipulating carbs by no more than 10 grams per week, until you
see the scale move, or you see physical changes in your body.There is no need to reduce
carbs/calories and more if you are seeing results. Only change your macros when your
weight loss stalls. This means no change in appearance, how clothes fit, or your weight
for 10 days. Then and only then can you start changing your macros. There is ZERO

reason to change you macros if you are still losing weight! If you still have questions,
feel free to email us by clicking here Email IIFYM.com