Our Macro Calculator is one of the most highly customizable calculators available online. The macros generated with this calculator will allow you to utilize IIFYM to reach your health & fitness goals. With the ability to adjust your macros with the click of a button, you can change and customize your macros easily, even if you don't really know how, it's that simple to use!

If, however, you are feeling overwhelmed and cannot figure out how to use this calculator, please use the accurate but simplified macro calculator instead. Also check out the originalIIFYM calculator

Imperial (ft/in/lbs)   Metric (cm/kg)
Choose BMR Formula

Step 1: Fill Out Details


Step 2: Activity Level

Step 3: Average Calorie Intake

It is important to track your current calorie intake accurately before attempting to utilize this macro calculator to ensure you get the most accurate assessment of your requirements. Restrictive low-calorie weight loss diets can cause your BMR to drop as much as 20%, which could make your calculation inaccurate and potentially hinder your progress.

While you don't have to fill out this information, the calculator will assess your calorie intake for up to 14 days, and the more days you add, the better.


Step 4: Choose Your Fitness Goal

Goal Description:

Your Estimated Requirements


Your Daily Macros Summary

Calories per day
Grams per day
Grams per meal

Step 5: Customize Your Macros


Please Note: The numbers generated by the Macro Fit Macro Calculator are your specific daily macros. In order to accomplish your physique changing goals, you should eat roughly the amount of fat, carbs, protein and fibre indicated by the calculator every day. If you would like a detailed plan to follow to make your journey as easy as possible, please make sure to check out the IIFYM Macro Blueprint.

Please remember that these numbers are a guide, and are based on formulas. The Macro Fit Macro Calculator cannot account for individual differences in metabolism and so caution should be taken when beginning to follow the macros given by the calculator.

After following your calculated 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 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!