Macro Calculator (IIFYM)

Calculate daily protein, carbs, and fat targets from calories, body weight, and goal.

Weight kg

Daily calories kcal

Goal

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Macro targets for flexible dieting

Last updated: March 30, 2026

A macro calculator (IIFYM style) converts calories and goal settings into daily protein, carb, and fat targets in grams.

This helps users build meal plans that align with fat loss, maintenance, or muscle gain while preserving flexibility in food choices.

Consistent macro tracking improves adherence and gives clearer feedback when adjusting nutrition plans over time.

Frequently asked questions

What are macros?

Macros are macronutrients: protein, carbohydrates, and fats, each with specific calorie values per gram.

How are macros calculated from calories?

Protein and carbs provide 4 kcal/g, fat provides 9 kcal/g. Targets are derived from calorie budget and macro split.

Should macro targets be exact every day?

Consistency over time matters more than perfect daily precision. A practical range is usually sufficient.