QuikCalcTools

Macro Calculator 2025

Macronutrient Calculator - IIFYM Flexible Dieting

🍗 Advanced Macro Calculator

✓ 5 Goal-Specific Ratios - Cutting, bulking, maintenance

✓ Meal Plan Generator - Split macros across meals

✓ Calorie Cycling - Training vs rest day macros

✓ IIFYM Flexible Dieting - If It Fits Your Macros

Enter Your Details

Your Macro Plan

Daily Calorie Target

2594

calories per day

Protein

195g

30%

Carbs

259g

40%

Fats

86g

30%

BMR

1674

cal/day

TDEE

2594

cal/day

Protein Intake

2.8g per kg body weight

⚠️ Adjust for better results

Meal-by-Meal Breakdown (3 meals/day)

Per Meal

Calories:865
Protein:65g
Carbs:86g
Fats:29g

Sample Meal

  • 6 oz chicken breast
  • 1 cup brown rice
  • 1 cup vegetables
  • 1 tbsp olive oil

Protein Sources

  • Chicken, turkey, lean beef
  • Fish (salmon, tuna)
  • Eggs, Greek yogurt
  • Protein powder

Carb Sources

  • Oats, rice, quinoa
  • Sweet potato, pasta
  • Fruits, vegetables
  • Whole grain bread

What are Macronutrients (Macros)?

Macronutrients are the three main nutrients your body needs in large amounts: Protein, Carbohydrates, and Fats. Each provides energy (calories) and serves unique functions in your body.

Our calculator determines your ideal macro split based on your goal (fat loss, muscle gain, maintenance), activity level, and body composition. Get personalized protein, carb, and fat targets plus meal plans and calorie cycling strategies.

How to Use

  1. 1Select unit system & enter gender, age, weight, height
  2. 2Choose your activity level (sedentary to athlete)
  3. 3Select your goal (fat loss, muscle gain, etc.)
  4. 4Set meals per day (3-6 meals)
  5. 5Get macro targets, meal breakdown & calorie cycling plan

Understanding the 3 Macronutrients

🥩 Protein

4 calories per gram

Functions: Builds and repairs muscle, maintains tissues, supports immune function

Daily Needs:

• Sedentary: 0.8g/kg body weight

• Active: 1.6-2.2g/kg

• Athletes: 2.0-2.5g/kg

Sources: Chicken, fish, eggs, Greek yogurt, protein powder

🍚 Carbohydrates

4 calories per gram

Functions: Primary energy source, fuels workouts, supports brain function

Types:

• Simple: Quick energy (fruits, sugar)

• Complex: Sustained energy (oats, rice, potatoes)

Sources: Rice, oats, sweet potato, fruits, vegetables, pasta

🥑 Fats

9 calories per gram

Functions: Hormone production, vitamin absorption, cell structure, satiety

Minimum Intake:

• 0.5-0.8g per kg body weight

• Never go below 20% of calories

Sources: Avocado, nuts, olive oil, fatty fish, eggs

Macro Ratios by Fitness Goal

GoalProteinCarbsFatsCalories
Fat Loss (Cutting)40%30%30%TDEE - 500
Maintenance30%40%30%TDEE
Muscle Gain (Bulking)30%45%25%TDEE + 500
Body Recomposition35%35%30%TDEE - 200
Athletic Performance25%50%25%TDEE + 200

💡 TDEE: Total Daily Energy Expenditure (calories burned per day)

What is IIFYM (If It Fits Your Macros)?

IIFYM (If It Fits Your Macros) is a flexible dieting approach where you can eat any food as long as it fits within your daily macro targets. No foods are off-limits!

✅ Benefits of IIFYM:

  • Flexibility: No forbidden foods, eat what you enjoy
  • Sustainability: Easier to stick to long-term
  • Social freedom: Dine out, attend parties without stress
  • No guilt: All foods can fit if planned properly
  • Results-driven: Focus on macros, not food labels
  • Teaches balance: Learn portion control & moderation

⚖️ IIFYM Best Practices:

  • 80/20 rule: 80% whole foods, 20% "fun" foods
  • Track accurately: Use food scale & MyFitnessPal
  • Hit protein first: Most important macro
  • Fiber matters: Aim for 25-35g daily (from carbs)
  • Micronutrients: Still prioritize vegetables & fruits
  • Consistency: Hit macros within ±5g daily

How to Track Your Macros

1️⃣ Use Apps

Track your food intake with accuracy

  • MyFitnessPal: Largest food database
  • Cronometer: Most accurate micronutrients
  • MacroFactor: AI-powered coaching
  • Lose It!: User-friendly interface

2️⃣ Weigh Your Food

Eyeballing is inaccurate - use a scale!

  • Buy digital food scale (~$15-20)
  • Weigh everything raw/uncooked
  • Use grams for precision
  • Track oils, sauces, condiments

3️⃣ Meal Prep

Plan ahead for consistency

  • Cook meals in bulk (3-5 days)
  • Portion into containers
  • Pre-log meals for the day
  • Keep emergency snacks handy

Frequently Asked Questions

1. What's more important: calories or macros?

Calories determine weight change (gain, lose, or maintain), while macros determine body composition (muscle vs fat).

Priority Hierarchy:

  1. Calories first: Get in right calorie range for your goal
  2. Protein second: Hit protein target (1.6-2.2g/kg) for muscle
  3. Fats third: Minimum 20-30% calories for hormones
  4. Carbs last: Fill remaining calories with carbs

Example: If you hit calorie target but miss macros = still lose/gain weight, but body composition may suffer.

2. How much protein do I need to build muscle?

Research shows 1.6-2.2g per kg body weight (0.7-1g per lb) is optimal for muscle growth. More isn't necessarily better.

✅ Optimal Protein Intake:

  • 70kg person: 112-154g protein/day
  • 80kg person: 128-176g protein/day
  • 90kg person: 144-198g protein/day

⚠️ Common Myths:

  • ❌ "More protein = more muscle" - False beyond 2.2g/kg
  • ❌ "You can only absorb 30g per meal" - False
  • ✅ Spread intake across 3-5 meals for best results

3. Should I adjust macros on rest days vs training days?

Yes, for cutting or bulking. Calorie cycling optimizes fat loss while maintaining muscle, or muscle gain while minimizing fat.

Calorie Cycling Strategy:

🏋️ Training Days (Higher Calories)

  • Calories: +10% above target
  • Carbs: +20% (for workout fuel)
  • Protein: Keep same
  • Fats: Keep same or slightly lower

😴 Rest Days (Lower Calories)

  • Calories: -10% below target
  • Carbs: -20% (less energy needed)
  • Protein: Keep same (muscle recovery)
  • Fats: Keep same or slightly higher

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