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Macro Calculator .pdf



Original filename: Macro Calculator.pdf
Title: IIFYM Calculator - The Worlds Most Accurate Macro Calculator  - IIFYM

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IIFYM CALCULAT O R
The IIFYM macro calculator is first diet calculator of its kind. We developed the IIFYM macro calculator it to be the
most comprehensive and easy to use weight loss calculator for people following the IIFYM diet and flexible dieting
for fat loss with IIFYM.
Our IIFYM Macro Calculator takes the guess work out of calculating macros for immediate fat loss.. All you have to
do is enter your details, select your goals and retrieve your macros. Our diet calculator is the most accurate macro
calculator there is, making tracking macros & IIFYM fat loss very easy.

1

CALCULATE YOUR TOTAL DAILY ENERGY EXPENDITURE

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CALCULATOR LOGIN

IMPERIAL

METRIC

The IIFYM macro calculator is the first macro calculator of its kind. We developed the IIFYM macronutrients calculator
to be the most comprehensive and easy to use weight loss calculation tool for people following the IIFYM diet
& flexible dieting for IIFYM fat loss.
Our IIFYM Macro Calculator takes the guess work out of calculating macros for immediate fat loss. All you have to do is
enter your details, select your goals and retrieve your macronutrients. Our macro calculator is the most accurate
macronutrient calculator there is, making tracking macros & IIFYM fat loss very easy. Scroll down to use the IIFYM
Macro Calculator now, or click here to hire us to design you a Custom Macro Blueprint

Select your gender:
I'M A WOMAN





I'M A MAN

Select your age:
15

80

YEARS

Select your height:
4'0"
FT

IN

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IMPERIAL

METRIC

8'0"

Select your weight:
90 LBS

600 LBS

LBS

Select your formula:
TOTAL BODY WEIGHT FORMULA

LEAN MASS FORMULA
CURRENTLY BODY FAT %

How would you describe your normal daily activities?
SEDENTARY

LIGHT

ACTIVE

VERY ACTIVE

Spend most of the day

ACTIVITY

Spend a good part of

Spend most of the day

sitting (bank teller,

Spend a good part of

the day doing physical

doing heavy physical

activity (waitress,

activity (messanger,

mailman)

capenter)

desk job)

the day on your feet
(teacher, salesman)

Days per week exercising?
0

Minutes per day exercising (including
cardio)?
7
0 Min

DAYS
MIN
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360 Min

How intense is your exercise?
LIGHT

MODERATE

INTENSE

I can hold a

I am breathing very

Always break a sweat

Don't talk to me, don't

conversation while

hard and challenge

& have an elevated

look at me. I m here for

working out and do

myself.

heart rate. I cannot

a purpose and I might

hold a conversation.

die today.

not break a sweat

2

DIFFICULT

SET YOUR GOALS

Set your diet calories, based on your fat loss goals
Now set your weight loss calories, based on your macro calculator numbers. Now that the
IIFYM Macronutrient Calculator has provided your TDEE (Total Daily Energy Expenditure),
it is time set the amount of calories you will be consuming while following the IIFYM diet for
fat loss. In order to lose weight (burn fat), you need to consume less calories than your body
needs. A calorie deficit of 15-20% off of your TDEE is a safe caloric deficit to shoot for to
insure fast fat loss without burning up your lean muscle mass. To build muscle, you need to
consume slightly more calories than your TDEE. 5-10% is a safe caloric surplus from our
macronutrien calculator to consume in order to encourage muscle growth without packing
on too much unwanted body fat. This is where the IIFYM Calculator shines!
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WE IG H T L O S S (BU RN FA T )

P E RFO RM A N C E (S A M E A S
T DE E )

1121

980

CALOR IE S

CALOR IE S

-15%

Same as TDEE

Suggested

BU L KIN G (A DD M U S C L E )

E N T E R YO U R O WN C A L O RIE S

760

1243

CALOR IE S

CALOR IE S

+5% (cautious)

Enter Your
Own

+10% (text

-20%

book)

Aggressive

+15%

-25% Reckless

Calories

(aggressive)

RESET

CALCULATE

Start Here

Calculators

Contact
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Our Programs

Testimonials

Articles

IIFYM FAQ







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