IIFYM Leangains Macro Calculator

This method is so convenient that it doesn’t even feel like dieting. The IIFYM (If it fits your macros) is structured around three things: TDEE, minimum protein intake & minimum fat intake. You’ll need to hit your minimum protein and fat requirements in order to prevent muscle loss and to maintain hormonal balance.

How does IIFYM work? Hit your minimum daily requirements for fat and protein and fill up the rest of the calories as you please. Fill up the remaining calories with cake or ice cream if you wish!

If you know your TDEE, punch it in along with your weight! If not, we recommend just entering your weight. You can always readjust your macros later.

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.

Weight:  lbskg    TDEE:     

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)
   

 

 

Training Day (TDEE)
  Grams (g) Calories (kcal) Ratio (%)
Carbs      
Fats      
Protein      
       
Rest Day (TDEE-875kcal)
  Grams (g) Calories (kcal) Ratio (%)
Carbs      
Fats      
Protein      
       

Lean Bulk (+450/+100)

Training Day (TDEE+450kcal)
  Grams (g) Calories (kcal) Ratio (%)
Carbs      
Fats      
Protein      
       
Rest Day (TDEE+100kcal)
  Grams (g) Calories (kcal) Ratio (%)
Carbs      
Fats      
Protein      
       

Recomp (+20%/-20%)

Training Day (TDEE+20%)
  Grams (g) Calories (kcal) Ratio (%)
Carbs      
Fats      
Protein      
       
Rest Day (TDEE-20%)
  Grams (g) Calories (kcal) Ratio (%)
Carbs      
Fats      
Protein