Personalized nutrition, made simple

IIFYM Macro CalculatorEat what you love. Hit your macros.

Find a realistic daily calorie and macro target built around your body, lifestyle, and goals—in less than a minute.

Calculate my macrosTakes about 60 seconds

Built around your body and routine
Adjusts for fat loss, maintenance, or gain
Free, instant, and no sign-up required

Example daily plan

2,140 calories

Protein161g

Carbohydrates241g

Fats59g

30%

Protein

45%

Carbs

25%

Fats

Your personalized plan

Calculate your macros

Enter your details below. You can update anything and recalculate whenever your routine or goal changes.

Your plan will appear here.

Fill in the calculator and we’ll estimate the daily calories, protein, carbs, and fats that fit your goal.

Daily calories

Protein target

Carb target

Fat target

This calculator provides estimates, not medical advice. Results use the Mifflin–St Jeor equation, an activity factor, a starting goal adjustment, and a protein assumption. If you are pregnant, breastfeeding, under 18, managing a medical condition, or unsure whether the target is appropriate, consult a qualified clinician or registered dietitian.

How it works

A useful target, not another diet rule.

IIFYM means “If It Fits Your Macros.” It gives you a flexible structure for eating—so individual foods do not have to be labeled good or bad.

01
Tell us about you
Add a few basics about your body, activity, and current goal.
02
Get your daily targets
See a practical calorie target with protein, carb, and fat goals.
03
Put the plan to work
Use your targets as a flexible guide—not a list of forbidden foods.