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IIFYM Macro Calculator

Enter your daily calories and protein/fat percentages to get your IIFYM macro targets.

How it is calculated

You enter a daily calorie target and the share of calories you want from protein and from fat. Carbohydrate gets whatever is left: carb % = 100 − protein % − fat %. Each share of calories is then turned into grams using the standard energy values: protein g = calories × protein% ÷ 100 ÷ 4, carb g = calories × carb% ÷ 100 ÷ 4 and fat g = calories × fat% ÷ 100 ÷ 9, because protein and carbohydrate give about 4 kcal per gram and fat about 9. Gram results are rounded to whole numbers, and the tool also shows the carb percentage it derived. The two percentages must not be negative and together must not exceed 100, otherwise there is no result. Alcohol and fibre are not treated separately, and nothing here tells you which calorie level is right for you.

Worked example

Target 2,200 kcal a day with 30% protein and 25% fat. Carbs get the remaining 100 − 30 − 25 = 45.00%. Protein: 2,200 × 0.30 = 660 kcal ÷ 4 = 165 g. Fat: 2,200 × 0.25 = 550 kcal ÷ 9 ≈ 61 g. Carbohydrate: 2,200 × 0.45 = 990 kcal ÷ 4 ≈ 248 g. Adding the calories back (660 + 550 + 990) returns the original 2,200.

Try this example →

Common mistakes

  • Entering grams where percentages are expected. Both boxes are percentages of total calories, so 30 means 30%, not 30 grams.
  • Entering carb percentage as a third value. Carbs are calculated automatically; only protein and fat are entered.
  • Dividing fat calories by 4. Fat is 9 kcal per gram, which is why a 25% fat share is far fewer grams than a 25% protein share.
  • Setting protein and fat to add up to 100 or more and expecting carbs. At exactly 100 carbs are 0 g, and above 100 the tool returns nothing.
  • Using total daily energy expenditure as the target when you want to gain or lose weight. The calorie box is your intended intake, not your maintenance.

Sources

About this calculator

IIFYM ('If It Fits Your Macros') is a flexible dieting approach that sets daily targets for the three macronutrients — protein, carbohydrate, and fat — while leaving food choice largely open, on the premise that body composition change is driven primarily by total calories and macronutrient totals rather than by which specific foods those macros come from. Targets are typically set by choosing a protein intake per unit of body weight and a fat percentage of total calories, with the remaining calories filled in as carbohydrate.

The approach was popularized within bodybuilding and physique communities as a reaction against rigid 'clean eating' meal plans, and is now widely used by recreational lifters and coaches who want structured nutrition targets without prescribing specific foods, letting dieters fit foods like treats or convenience meals into their plan as long as the daily macro totals are met.

Split a daily calorie target by the protein and fat percentages you choose, let carbohydrates fill the rest, and you get gram targets for an IIFYM flexible diet.

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