Iifym Macro Calculator Bodybuilding

IIFYM Formulas:

\[ BMR = 655.1 + (9.563 \times W) + (1.850 \times H) - (4.676 \times A) \] \[ TDEE = BMR \times AF \] \[ DC = TDEE + 500 \] \[ P = \frac{DC \times 0.30}{4} \] \[ C = \frac{DC \times 0.50}{4} \] \[ F = \frac{DC \times 0.20}{9} \]

Weight (W):

Height (H):

Age (A):

years

Activity Factor (AF):

BMR (kcal/day):

TDEE (kcal/day):

DC (kcal/day):

Protein (grams/day):

Carbs (grams/day):

Fat (grams/day):

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1. What is IIFYM?

IIFYM (If It Fits Your Macros) is a flexible dieting approach that focuses on meeting daily macronutrient targets rather than restricting specific foods. It's popular in bodybuilding for both bulking and cutting phases.

2. How Does the Calculator Work?

The calculator uses these formulas:

Where:

\( W \) — Weight in kg
\( H \) — Height in cm
\( A \) — Age in years
\( AF \) — Activity factor (1.2-1.9)
\( BMR \) — Basal Metabolic Rate
\( TDEE \) — Total Daily Energy Expenditure
\( DC \) — Daily Calories for bulking
\( P \) — Protein in grams
\( C \) — Carbohydrates in grams
\( F \) — Fat in grams

3. Importance of Macro Calculation

Details: Proper macro calculation ensures optimal muscle growth while minimizing fat gain during bulking phases. The 30% protein, 50% carbs, 20% fat ratio is a common starting point for muscle building.

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, age in years, and select your activity level. The calculator assumes a 500 kcal surplus for bulking. Adjust as needed based on your progress.

5. Frequently Asked Questions (FAQ)

Q1: Why use Mifflin-St Jeor equation?
A: It's currently the most accurate BMR estimation formula for healthy individuals.

Q2: Should I adjust my macros?
A: These are starting points. Monitor progress and adjust ratios based on your body's response.

Q3: What if I'm cutting instead of bulking?
A: For cutting, subtract 300-500 kcal from TDEE instead of adding.

Q4: How often should I recalculate?
A: Recalculate every 4-6 weeks or after significant weight changes (±5kg).

Q5: Are these macros suitable for everyone?
A: Individuals with specific health conditions should consult a dietitian for personalized advice.