IIFYM Calculator

IIFYM – Macros Calculator

If you’re looking for a FREE Macros Calculator for Fat Loss (and bulking), you’ve come to the right place.

Input your weight in the field below and follow the steps after. It’ll walk you through it.

Free Macros Calculator for Weight Los

IIFYM Calculator

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Meals Per Day Example:

Let’s say you chose 3 meals per day based on the following stats:

  • 200 lbs
  • Mostly Sedentary
  • Fitness Goal = Cutting
  • 2175 calories per day to lose weight
  • 40 / 40 / 20 macro split
  • 218 g Protein / 218 g Carbs / 48g g Fat

Our macros per meal, based on 3 meals a day are:

  • 73g of protein
  • 73g of carbs
  • 16g of fat

Let’s talk about one of these meals:

73 grams of protein can be made up of (these are estimates – your foods macros may vary):

  • 12.5 oz of Chicken Breast
  • 13 oz of 93% Lean Ground Beef (but also 26g of fat which can be taken out from other meals)
  • 13.5 oz of Salmon (but also 17g of fat)

To make this simple, let’s go with Salmon, cause I love my salmon.

So for 1 big meal, I’d have 13.5 oz of Salmon which consists of:

  • 73g of protein and
  • 17g of fat.

That takes care of Protein and fat for this 1 meal.

The fat from the Salmon is enough, trust me, it’s delicious 😀

Next would be finding your 73g of carbs for your meal which can come from:

  • 286g of Sweet Potatoes
  • 418g of Red Potatoes
  • 312g of Brown Rice
  • 260g of White Rice

We’ll go with White Rice cause I love my rice.

So for MEAL 1, we have:

  • 260g of White Rice (73g of Carbs)
  • 13.5oz of Salmon (73g of Protein and 17g of fat).

Note: You would need a food scale to weigh this out for your macro tracking. I use this one.

That’s awesome.

After this meal, you have

  • 145g of protein left for the day
  • 145g of carbs left for the day
  • 31g of fat left for the day.

You can eat a similar meal again, or make it up as you go, so long as it fits your remaining macros.

Want to have a slice of pizza? Go for it. Just make sure to hit your protein requirements as pizza would take a lot from fat and carbs.

Want a Hershey’s Bar?


Just subtract it from your remaining macros.

Remember what it says IIFYM (if it fits your macros)

It must FIT your macros.

Now that you have your macros and calories for weight loss, you may want to watch this video where I go over how to start tracking and counting macros:

YouTube video

Here’s one on how to use a food scale too:

YouTube video

If you want to learn more tips and tricks on how to lose weight without giving up your favorite foods, consider checking out my book on IIFYM.

You can buy it on Amazon or as a PDF on my website. It comes with a FREE Video companion course.

Let me know if you have any questions!


Christian Pinedo