IIFYM Leangains Macro Calculator
It’s real simple…
Step 1) Add your weight in the box below.
Step 2) Hit the green “Go!” button.
You’re done!
Cut (0/-875)
| Training Day Macros (TDEE) | ||
| Fat (g) | Protein (g) | Remaining (kcal) |
| Rest Day Macros (TDEE-875kcal) | ||
| Fat (g) | Protein (g) | Remaining (kcal) |
Lean Bulk (+450/+100)
| Training Day Macros (TDEE+450kcal) | ||
| Fat (g) | Protein (g) | Remaining (kcal) |
| Rest Day Macros (TDEE+100kcal) | ||
| Fat (g) | Protein (g) | Remaining (kcal) |
Recomposition (+20%/-20%)
| Training Day Macros (TDEE+20%) | ||
| Fat (g) | Protein (g) | Remaining (kcal) |
| Rest Day Macros (TDEE-20%) | ||
| Fat (g) | Protein (g) | Remaining (kcal) |
Note – For optimum results don’t go over the recommended IIFYM fat intake on days when eating at a caloric surplus (above your TDEE). If your rest day intake is under 1,300kcal (1,200kcal for women) in the Cut (0/-875) macros, use the Recomp (+20%/-20%) rest day macros.
About This Calculator
This method is so convenient, it doesn’t even feel like dieting.
The IIFYM (If it fits your macros) is structured around three things:
#1 - Your TDEE
#2 - Your minimum protein intake
#3 - Your minimum fat intake
The goal is simple.
Hit your minimum protein and fat requirements (so you don’t lose muscle, or your sex drive). Then, fill up the rest of the calories as you please.
You can eat AS MUCH cake and ice cream AS YOU WANT (as long as you don’t go over your allotted calories). Just like magic, right?
If you know your TDEE, punch it in along with your weight! If not, just enter your weight. You can always readjust your macros later.