WEIGHT LOSS CALCULATOR 1 Calculate your Total Daily Energy Expenditure Imperial Metric Select your gender: I'm a woman I'm a man Select your age: Years 15 80 Select your height: Imperial Metric Ft In Cms 4'0" 120 8'0" 245 Select your weight: LBS KGS 90 LBS 36 KGS 600 LBS 227 KGS Select your formula: Total body weight formula Lean mass formula Currently Body Fat % How would you describe your normal daily activities? Sedentary Spend most of the day sitting (bank teller, desk job) Light Activity Spend a good part of the day on your feet (teacher, salesman) Active Spend a good part of the day doing physical activity (waitress, mailman) Very Active Spend most of the day doing heavy physical activity (messanger, capenter) Days per week exercising? Days 0 7 Minutes per day exercising (including cardio)? Min 0 Min 360 Min How intense is your exercise? Light I can hold a conversation while working out and do not break a sweat Moderate I am breathing very hard and challenge myself. Difficult Always break a sweat & have an elevated heart rate. I cannot hold a conversation. Intense Don't talk to me, don't look at me. I m here for a purpose and I might die today. 2 Set Your Goals Set your diet calories, based on your fat loss goals Now set your weight loss calories, based on your macro calculator numbers. Now that the IIFYM Macronutrient Calculator has provided your TDEE (Total Daily Energy Expenditure), it is time set the amount of calories you will be consuming while following the IIFYM diet for fat loss. In order to lose weight (burn fat), you need to consume less calories than your body needs. A calorie deficit of 15-20% off of your TDEE is a safe caloric deficit to shoot for to insure fast fat loss without burning up your lean muscle mass. To build muscle, you need to consume slightly more calories than your TDEE. 5-10% is a safe caloric surplus from our macronutrien calculator to consume in order to encourage muscle growth without packing on too much unwanted body fat. This is where the IIFYM Calculator shines! Weight Loss (burn fat) 1121 Calories -15% Suggested -20% Aggressive -25% Reckless Performance (same as TDEE) 980 Calories Same as TDEE Bulking (Add Muscle) 760 Calories +5% (cautious) +10% (text book) +15% (aggressive) Enter Your Own Calories 1243 Calories Enter Your Own Calories 3 Your Results Diet Options IIFYM (recommended) Textbook Body Builder (out dated) Zone Diet Low Fat Low Carb Ketogenic (Atkins) Enter Your Own Numbers Protein 4 Calories per gram .7 grams per lb. of body weight .8 grams per lb. of body weight .9 grams per lb. of body weight Custom grams per lb. Fat 9 Calories per gram .35 grams per lb. of body weight .40 grams per lb. of body weight .45 grams per lb. of body weight Custom grams per lb. Carbs 4 Calories per gram Carbohydrates are calculated based on the calories remaining after protein and fat calories have been subtracted from your TDEE. Protein grams Fat grams Carbs grams Protein Fat Carbs Fiber SUGGESTED CALORIES BMR TDEE GRAMS PER DAY 0 0 0 0 0 0 0 SUGGESTED CALORIES BMR TDEE GRAMS PER DAY Here are your macros: Protein Grams: Fat Grams: Carbs Grams: Fiber Grams: Calories: We also sent a copy to your email! Check it out! Now What? Now that you know your weight loss macros, the next step is to sign up to MacroTracker.com and start weighing your food and tracking your macros. Make sure not to exceed your macros every day. It is your responsibility to hit your numbers and be as accurate as possible (we recommend you hit your macros within 3 grams.) Remember that IIFYM will only aid in fat loss if you are accurate with your macro tracking. If you do not track macros consistently, your weight loss will not be consistent either. Accuracy and consistency are key to burning fat with IIFYM! Also, keep in mind that the IIFYM Macro Calculator that you just used is an amazing tool. It is the most accurate macro calculator there is. Keep in mind though, that calculators are based on math, not experience. When it comes to getting your macros set up correctly, nothing can replace the experience of a nutrition coach. Still Confused? Let an expert calculate your macros for you What is the IIFYM Custom Macro Blueprint? The Custom Macro Blueprint is a fully customized program that gives you everything you need to trigger immediate fat loss while eating the foods that you love. Our Blueprint is a comprehensive program specifically created for you by our team of IIFYM Coaches that has helped thousands of clients shed fat, build muscle and get in the best shape of their lives, with or without working out in the gym! When analyzing your stats, we often find that some people are doing way too much cardio or weight training. Many of our women clients are not eating enough calories, while many of our men are eating way too much protein. Most times it is just a matter of lowering calories slightly with a better macro split that is ideal for burning fat and preserving muscle. This is a Customized Macro plan that comes with a complete strategy that is guaranteed to work for you! Get Started Normal Price $99 Limited Offer for $47 If a program isn't easy to stick to, most of us won't finish it, if it isn't easy to understand, most of us won't ever start! What do you get? With the custom macro blueprint Customized Macros Specific to you and you alone! Using 30 bits of information, our IIFYM coaches will calculate your custom macros and provide you with super simple, yet ridiculously comprehensive program to follow based on your fat loss or muscle building goals. We usually give our clients more food that they expect to eat while dieting but set you at your ideal macro ratio (allotment) to trigger immediate fat loss while preserving as much muscle as possible and also keeping hormones balanced. This helps to reduce hunger and cravings while in a caloric deficit so that you are able to stick with our program long term. A Step-by-Step Action Plan Based on Your Goals After we calculate your macros we lay it all out for you. Every detail covered. Every FAQ, answered. Every outcome, perceived and accounted for. Our Blueprint is a complete strategy that walks you through IIFYM macro dieting every step of the way. Whether you want to lose 5 lbs or 250, we give you everything you need from start to finish. We remove all the guesswork from IIFYM! Example Meal Plan With Macros If you are like most of our clients you might not be sure what foods to eat with IIFYM. No worries! We put an example meal plan in every Blueprint that we create so that you can get a better idea of what an average day of eating looks like for a typical IIFYM client. While our Blueprint is not a custom meal plan, this is a great start! Cheat Meals & Refeed Macros Not sure what the difference is? Not sure when to use this strategy to insure steady fat loss results? Refeeds are such an important part of our customized program that we had to give them a section of their own. While some coaches simply give you a cheat meal or two every week, we layout a very precise refeed method with your own custom refeed macros and simple to follow instructions to help you turbo charge fat loss, ramp up your metabolism and keep your head in the game! Cardio Adjustments & Training Tips Not everyone needs workout or cardio advice, but when we see room for improvement, we offer suggestions. In some cases we add cardio, but most often we actually reduce it. Every client is different and requires their own unique approach to cardio which is another reason so many people love our Blueprint. Everything is custom! Carb Cycling Instructions We like to keep things very simple and give our clients the same macros every day, regardless if they exercise or rest so that they burn the most amount of fat in the least amount of time, but some people just can help messing with things. If you are the kind of person that likes to tinker with stuff, you will love our carb cycling approach. We lay it all out for you so your customized macros always work out to your advantage! Think about it! Anthony Founder of IIFYM.com No more uncontrollable hunger and cravings No more low carb, low fat, or low calorie fad diets No more eating bland food out of tupperware, 6 times per day No more doing hour upon hours of muscle burning cardio No waiting for fat loss results to kick in Whether you are a bodybuilder or a soccer mom, a couch potato or a lumberjack, the IIFYM Custom Macro Blueprint is the perfect system for you to lean out, trim down, tone muscle and burn fat. Everyone from the bikini competitor to the grandmother wanting to shed some extra lbs will benefit from this amazing CUSTOMIZED program. If you want to lose 5 or 150 lbs, this is guaranteed to work! Also included with our Custom Macro Blueprint, you will learn: What your dieting calories are, and how they translate in macros Where your perfect macros should start & where they should end up once you reach your goal The #1 mistake people make when following iifym, and how to avoid making this mistake The biggest tool you can add to IIFYM to SKYROCKET your fat burning results Try risk free If after 30 days of following this plan, you haven't made fat burning progress, I'll refund your payment! All I ask is that you send your daily logs and pics for me to insure that you are in fact following the program! If so, I will refund you immediately! Get Started Normal price $99 Limited offer for $47 Reset Calculate Where should we send your macros to? Give me my macros! Login or Sign Up VIP MEMBERS ONLY Click here to Upgrade Now Login Lost password?