Under Protein: Choose “Custom _ grams per lb. Men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5 Women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161. We developed the IIFYM Macro Calculator to become the most comprehensive and easy. ![]() It also allows for future adjustments if your progress stalls. The IIFYM Macro Calculator is the first diet calorie calculator of its kind. Later you can always go more aggressive, but results will be accomplished by starting with this option. Guidelines for using the Calculator:įor most women, choose these options when using the Macro Calculator.Ĭhoose the “Suggested 15%” option to start. Get started with an IIFYM coach by clicking here. Our coaches have personally helped over 10,000 women achieve results with the IIFYM lifestyle. Our experienced coaches take into account subjective information (such as breastfeeding, personal preference(high carb), dietary restrictions(allergies/Celiac), performance/endurance goals(triathletes, powerlifters), and medical conditions(hypothyroidism/hyperthyroidism) that a calculator CANNOT. If you need help hashing out your goals, we highly suggest a personalized macro consult to ensure a plan that is suitable, sustainable, and realistic. Using a calculator to get you started is a good first step however, there are drawbacks to a calculator, since they are not as extensive as a coach. This macro calculator will calculate your BMR (basal metabolic rate), your TDEE (total daily energy expenditure) and your macros for maintenance, weight loss. The Macro section of this calculator differs from others as it allows you to. Keep in mind that this is a guesstimation based on the factors you entered. Your Total Daily Calories Marco-nutrient breakdown (Carbs, Protein and Fats). ![]() ![]() You can utilize this tool as a first step in figuring out your daily macronutrient targets.
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