Health & Fitness
IIFYM Macro Calculator
Calculate flexible-dieting macro targets (protein, fat, carbs) from bodyweight and calorie goal.
Preparing your result…
What this calculator does
Calculates IIFYM Macro Calculator using the formula verified against the cited source.
What your result means
An estimate from the inputs you enter, within the scope stated below — not advice.
Formula
Protein g = weight × your g/kg target; fat g = fat share × energy ÷ 9; carbohydrate g = (energy − 4 × protein − 9 × fat) ÷ 4
The step-by-step working for your own numbers appears with the result above and in the PDF report.
Frequently asked questions
Symbols and assumptions
- Inputs
- The values entered in the fields above
- • For a user-selected protein target q g/kg/day: protein grams=body kg×q; fat grams=0.25×energy kcal/9; carbohydrate grams=[energy−4×protein grams−9×fat grams]/4.
Sources and review
Reviewed 2026-10-18 · Next review 2027-04-18
- • Use the supplied protein target rather than silently forcing 2.2 g/kg. The 25% fat share is an explicit planning assumption, not a universal requirement. If remaining carbohydrate energy is negative, reject the incompatible targets; do not output negative grams.
Important limitation
This is an educational estimate based only on the values and formula shown. Verify current rates, rules, units, and professional standards before relying on the result. It is not personalized financial or investment advice.
Quick reference
| Scenario | Body weight (kg) | Daily energy target (kcal) | Protein target (g/kg/day) | Carbohydrate |
|---|---|---|---|---|
| Worked example | 70 | 2,200 | 1.6 | 300.5 g/day |
| Half the amounts | 35 | 1,100 | 0.8 | 212.625 g/day |
| Double the amounts | 140 | 4,400 | 3.1 | 116 g/day |
Need the full picture? Get the detailed PDF report with charts, tables, formulas and working steps.
Reviewed 2026-10-18 · Next review 2027-04-18
Report a mistake or request an improvement
Tell us if a formula, unit, explanation, or result needs attention. Your message will include this calculator’s name and page.
Related calculators
Protein Requirement Calculator
Estimate daily protein needs based on body weight and activity/goal level.
Carbohydrate Loading Calculator
Plan pre-event carbohydrate intake in grams per kilogram over the loading days.
Creatine Loading Calculator
Plan a creatine monohydrate loading phase and maintenance dose based on body weight.
Fasting Window Calculator
Plan intermittent fasting windows (e.g. 16:8) and see your eating window end time.
Glycemic Load Calculator
Estimate the glycemic load of a food serving from its glycemic index and carbohydrate content.
Macro Split Calculator
Split a daily calorie target into protein, carbohydrate and fat goals.
Namaste! Did this IIFYM Macro Calculator help you?
Aapka ek click humein behtar banata hai. Just tap a star, no sign-in, no typing.