IIFYM Calculator (If It Fits Your Macros)

Your details

Used in the Mifflin-St Jeor formula. Not needed when body fat % is provided (Katch-McArdle).
years
kg
cm
Leave at 0 to use Mifflin-St Jeor. Enter a value to switch to the Katch-McArdle formula, which is more precise when you know your body composition.
%
Daily caloriesModerate calorie
2,633kcal

Goal-adjusted calorie target (TDEE +/- deficit or surplus)

Protein108g
Carbohydrates419g
Fat59g
Fiber37g
TDEE (maintenance)2,633kcal
BMR1,699kcal

Your daily target is 2,633 kcal for weight maintenance.

  • Your macros break down to roughly 16% protein, 64% carbs and 20% fat.
  • Mifflin-St Jeor formula was used. For even greater precision, enter your body fat percentage to switch to Katch-McArdle.
  • Aim for 108 g of protein spread across 3 to 4 meals to maximize muscle protein synthesis.

Next stepHit your protein and total calorie targets first. Once those are consistent, fine-tune carbs and fat to suit your training schedule and food preferences.

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