IIFYM (If It Fits Your Macros) is a flexible dieting approach that focuses on tracking macronutrients—protein, carbohydrates, and fats—rather than just counting calories. This method allows you to eat various foods while meeting specific nutritional targets for your fitness goals.

Understanding Your Macros

Your daily macronutrient needs depend on your goal:

Weight Loss:

• Calories: 200-600 calorie deficit
• Macro Ratio: 40% carbs / 40% protein / 20% fats

Weight Maintenance:

• Calories: Maintenance level
• Macro Ratio: 40% carbs / 30% protein / 30% fats

Weight Gain:

• Calories: 500 calorie surplus
• Macro Ratio: 40% carbs / 30% protein / 30% fats

Calorie Calculation Method

The calculator uses the Mifflin St. Jeor equation to determine your Basal Metabolic Rate (BMR):

Men: 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5

Women: 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161

Activity Multipliers:

• Sedentary: 1.2
• Lightly active: 1.375
• Moderately active: 1.550
• Very active: 1.725
• Extra active: 1.9

Macronutrient Caloric Values:

• Protein: 4 calories/gram
• Carbohydrates: 4 calories/gram
• Fats: 9 calories/gram

For optimal results, combine your macro tracking with a consistent workout routine and appropriate supplementation based on your goals. Regular exercise and proper nutrition work together to help you achieve your desired physique while maintaining overall health.

Remember that these calculations provide a starting point. Monitor your progress and adjust your macros as needed based on your body's response and performance goals.

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