Calculate your daily protein, carbs and fat targets (IIFYM) for your specific goal.
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The macro calculator estimates your daily protein, carbohydrate, and fat targets based on your body stats, activity level, and goal — whether that is losing fat, maintaining, or building muscle. It gives flexible dieters and IIFYM followers a clear starting point for planning meals around macronutrients rather than calories alone, so every gram you eat has a purpose.
The calculator first estimates your daily calorie needs from your basal metabolic rate and an activity multiplier, then adjusts up or down for your goal — a deficit for fat loss or a surplus for muscle gain. It splits those calories into the three macronutrients using the fact that protein and carbohydrates provide about 4 calories per gram while fat provides about 9 calories per gram.
Protein is usually set relative to bodyweight to protect lean muscle, fat is set as a percentage of calories to support hormones, and the remaining calories fill in as carbohydrates for training energy. The result is a gram target for each macro that you can track daily with a food-logging app. Individual needs vary, so treat the numbers as a starting point and adjust based on how your weight and energy respond over a few weeks.
Macros (macronutrients) are protein, carbohydrates and fat — the three main nutrients that provide calories. Tracking them helps you reach specific body composition goals.
Most research suggests 1.6–2.2g of protein per kg of bodyweight for muscle building. This calculator uses your goal to set the right target.
IIFYM (If It Fits Your Macros) is a flexible dieting approach where you eat any foods as long as your daily macro targets are met.