🥑 Nutrition Tool
Macro Calculator (IIFYM)
Find your optimal daily targets for Protein, Carbohydrates, and Fats based on your body metrics and fitness goals.
Calculate Your Macros
Your Daily Target
--Calories
--
Protein
--
Carbs
--
Fats
| Macronutrient | Grams / Day | Calories | % of Total |
|---|---|---|---|
| Protein | -- | -- | -- |
| Carbs | -- | -- | -- |
| Fats | -- | -- | -- |
What are Macros?
Macronutrients (macros) are the three main suppliers of nutrients in your diet: protein, carbohydrates, and fat. Each plays a specific role in your body:
- Protein (4 calories/gram): Essential for building and repairing muscle tissue. Higher protein intake helps preserve muscle during fat loss and promotes satiety.
- Carbohydrates (4 calories/gram): Your body's primary energy source. Carbs fuel your workouts and support brain function.
- Fats (9 calories/gram): Vital for hormone production, joint health, and absorbing fat-soluble vitamins (A, D, E, K).
Flexible Dieting, or IIFYM (If It Fits Your Macros), focuses on hitting these daily macronutrient targets rather than restricting specific food groups.