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.
- 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
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.
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.
Keep learning
From a target to a routine.
Get a starting number here, then learn how to use it consistently in real meals and adjust it as your trend gives you better data.
How to track macros
Set a target, weigh portions, log easy-to-miss additions, and review your weekly trend.
Read the step-by-step guide →Understand the estimateHow IIFYM targets are calculated
See what the activity, goal, calorie, and macro assumptions mean before you adjust your plan.
Read the IIFYM explainer →Keep the momentum going
Turn your targets into everyday habits.
Log meals, scan foods, and keep an eye on your daily macros with Lilbite’s simple food tracker on iOS and Android.
