IIFYM Calculator
Sets a daily calorie target from the Mifflin-St Jeor equation, then splits it into grams of protein, fat and carbohydrate from your g/kg and fat-percent.
Diet and Nutrition Planning
5 tools
Which Diet and Nutrition Planning tool do you need?
| Tool | What it answers |
|---|---|
| Carbohydrate Calculator | Daily carbohydrate in grams is your calories times the share from carbs, divided by 4, since each gram of carbohydrate supplies about 4 kcal. |
| Cholesterol Calculator | Most lab reports estimate LDL with the Friedewald equation: LDL = total cholesterol − HDL − triglycerides ÷ 5, all in mg/dL (divide triglycerides by 2.2 in mmol/L). |
| Flexible Dieting Calculator | A flexible dieting calculator turns your maintenance calories into daily macro targets you can fill with any foods. |
| IIFYM Calculator | An IIFYM calculator turns body stats into a calorie target and three macro numbers. |
| Macronutrient Calculator | To get macro grams, multiply your daily calories by each macronutrient's share, then divide by its energy density: 4 kcal per gram for carbohydrate and protein, 9 for… |
All tools
Flexible Dieting Calculator
Set daily calories and protein, fat and carb grams for flexible dieting (IIFYM) from the Mifflin-St Jeor equation, your activity level and a cut.
Carbohydrate Calculator
Turn daily calories and a carb percentage into grams of carbohydrate per day and per meal, checked against the 45–65% US range and a fiber target.
Cholesterol Calculator
Estimate LDL cholesterol from total, HDL and triglycerides in mg/dL or mmol/L, with the ATP III LDL category, non-HDL value and total-to-HDL ratio.
Macronutrient Calculator
Turn a daily calorie target into grams of carbohydrate, protein and fat using 4, 4 and 9 kcal per gram, with per-meal amounts and AMDR range checks.