![]() ![]() Under Protein: Choose “Custom _ grams per lb. It also allows for future adjustments if your progress stalls. This will result in an approximate weight loss/gain of 0.5 kilograms (1.1 pounds) for men, or 0.35 kilograms (0.77 pounds) for women. For women, a 350 calorie deficit/surplus depending on whether you’re cutting or bulking. ![]() Later you can always go more aggressive, but results will be accomplished by starting with this option. For men, a 500 calorie deficit/surplus depending on whether you’re cutting or bulking. Guidelines for using the Calculator:įor most women, choose these options when using the Macro Calculator.Ĭhoose the “Suggested 15%” option to start. Get started with an IIFYM coach by clicking here. Our coaches have personally helped over 10,000 women achieve results with the IIFYM lifestyle. We compute this number by multiplying the weight you expect to lose each week by 3500, which is the amount of calories in one pound of fat, and then spreading that deficit across 7 days to hit your weekly weight loss goals. Our experienced coaches take into account subjective information (such as breastfeeding, personal preference(high carb), dietary restrictions(allergies/Celiac), performance/endurance goals(triathletes, powerlifters), and medical conditions(hypothyroidism/hyperthyroidism) that a calculator CANNOT. This is the target daily calorie deficit for you to hit your weekly weight loss goals. If you need help hashing out your goals, we highly suggest a personalized macro consult to ensure a plan that is suitable, sustainable, and realistic. Using a calculator to get you started is a good first step however, there are drawbacks to a calculator, since they are not as extensive as a coach. Keep in mind that this is a guesstimation based on the factors you entered. You can utilize this tool as a first step in figuring out your daily macronutrient targets. ![]()
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