How do I use the Macro Calculator (IIFYM)?

Enter your age and gender, then choose weight and height units. Select your activity level. Choose your goal: weight loss, maintenance, or muscle gain. Click Calculate to see your daily calorie and macro targets.

Is the Macro Calculator (IIFYM) free?

Yes, the Macro Calculator (IIFYM) on ToolHaven is completely free to use. No signup or registration is required.

Macro Calculator (IIFYM)

Get personalised daily protein, carbohydrate, and fat targets based on your body stats and goal. Based on If It Fits Your Macros (IIFYM) – the flexible dieting approach.

Age

Weight

Height

Activity Level

Goal

How to use

Enter your age and gender, then choose weight and height units.
Select your activity level.
Choose your goal: weight loss, maintenance, or muscle gain.
Click Calculate to see your daily calorie and macro targets.

Related tools: