Macro Calculator
Calculate your daily protein, carbohydrate, and fat targets based on your body stats and goal. Choose from fat loss, muscle gain, or maintenance with goal-optimized macro splits.
Your stats IIFYM approach
yrs
in
5'10" = 70 incheslbs
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calories / day
Protein —
Carbs —
Fat —
Protein
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grams / day
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Carbohydrates
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grams / day
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Fat
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grams / day
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TDEE (total daily calories)—
Goal calorie adjustment—
Protein (4 cal/g)—
Carbohydrates (4 cal/g)—
Fat (9 cal/g)—
FAQs
How much protein do I need per day? ›
For general health, 0.36g per pound of body weight (0.8g/kg) is the minimum. For muscle building or fat loss while preserving muscle, 0.7–1g per pound (1.6–2.2g/kg) is recommended. If you're cutting calories, lean toward the higher end to prevent muscle loss. At 175 lbs, that's 122–175g of protein per day for training goals.
What is IIFYM (If It Fits Your Macros)? ›
IIFYM is the approach of tracking total macronutrient grams rather than following specific meal plans. As long as you hit your protein, carb, and fat targets, the specific foods don't matter — you can include any foods you enjoy. While this flexibility is great for adherence, food quality, fiber, micronutrients, and meal timing still matter for health and performance. Think of it as a floor, not a ceiling.