Macro Nutrient Calculator (IIFYM)

Calculate your daily protein, fat, and carbohydrate targets based on your calorie goal and preferred macro split.

Daily Protein Target150g
Daily Fat Target67g
Daily Carb Target200g

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Understanding Macros and IIFYM

IIFYM stands for "If It Fits Your Macros". It's a dietary approach that focuses on tracking the three major macronutrients—protein, fat, and carbohydrates—rather than rigidly restricting specific food types.

The Mathematics of Macros

Every gram of a macronutrient contains a specific number of calories:

  • Protein: 4 calories per gram
  • Carbohydrates: 4 calories per gram
  • Fat: 9 calories per gram

Worked Example

  1. Target Calories: 2,000
  2. Split: 30% Protein / 30% Fat / 40% Carbs
  3. Protein: 600 calories / 4 = 150g
  4. Fat: 600 calories / 9 = 67g
  5. Carbs: 800 calories / 4 = 200g

Frequently Asked Questions

What is a good macro split for muscle gain?

A common split for building muscle and strength training is 30% Protein, 25% Fat, and 45% Carbs. Ensuring adequate protein is the most important factor. These are estimates and may not reflect actual values. Always verify important calculations independently.