Calculate your flexible dieting macronutrient targets based on your calories and goals. Perfect for the 'If It Fits Your Macros' approach.
Recommended: 20-35% for most goals
Recommended: 20-35% for hormone health
Remaining calories after protein and fat
IIFYM stands for 'If It Fits Your Macros' - a flexible dieting approach that focuses on meeting daily macronutrient targets rather than restricting specific foods. As long as you hit your protein, carb, and fat goals, you have flexibility in food choices.
For muscle building, aim for 25-35% protein, 45-65% carbs, and 20-35% fat. Higher protein supports muscle synthesis, while adequate carbs fuel workouts and recovery. Adjust based on training intensity and personal response.
Aim to be within 5-10g of your targets for each macro. Perfect precision isn't necessary - consistency over time matters more than daily perfection. Focus on hitting protein targets first, then adjust carbs and fats as needed.