This is not a new concept whatsoever but many of today’s current dieting coaches get it wrong. To gain muscle, you need to consume slightly more calories than your TDEE. In order to for this to work you need to consume less calories than your body needs.Ī calorie deficit of 15-20% off of your TDEE is used as a safe caloric deficit to shoot for to insure fast fat loss so you maintain your lean muscle mass. Which we then use to create a moderate caloric deficit to trigger your body’s fat loss response, week after week.īasically, we shift the energy balance in favor of your body fat being used as fuel and POOF!! You get leaner and drop the lbs. Together, all of these numbers add up to your TDEE. We examine your EAT – Exercise Activity Thermogenesis (the calories you use while lifting weights, strength training, cardio and all other strenuous physical output from your exercise routine)įinally, we take in to account your TEF – Thermal Effect of Food (the energy that is required to digest your food in to nutrients it can use to repair muscle and complete all other bodily functions) We look at your NEAT – Non Exercise Activity Thermogenesis (the calories you burn while being active working, playing, fidgeting and all other physical activity beside working out. We analyze your BMR – Basal Metabolic rate (the number of calories you burn at rest) We analyze your energy output for an entire week, then split it up in to the appropriate ratio for each day. To get this we follow a specific formula that is much more advanced than the Mifflin St Jeor that so many other nutrition coaches use. TDEE, (total daily energy expenditure) = The number of calories you need per day to maintain your energy (not including your fitness workouts) This data we collect above will guide us closer to your ideal weight loss metrics, so it is uber important that you enter the right info and click the right buttons. More more info about your current lifestyle the better. We used this information to calculate the number of calories your body uses per day. Your age, height, weight, gender, activity level and the goal of the amount of pounds you want to drop. We determine your weight loss calories based on several basic points of data. Scroll down and be as honest as possible to get the most accurate macros and calorie intake for your weight loss goals. We are glad you are here and excited for you to get lose the pounds for good! Our hope is that you see your carb intake and get excited that you can eat the meals you love, maintain your muscle mass and lose weight in the process. In short, you’re here because IIFYM is the most trusted source for accurate macros in the world. Our weight loss program works so well that thousands of people link their friends and family to my macronutrient calculator and as a result we gain favor with Google and get loads of traffic. This is why IIFYM is on the first page of google for over 600 diet and exercise search terms. No other website uses the same weight loss calculations for male and female clients, not even my corporate dietitians & personal trainers. The IIFYM macro formula below is the 9th and most accurate one we’ve developed. We want you to be healthy, happy and fit with a sense of well being rather than hungry and moody. This is why your amount of carb, protein, fats and fiber grams are set up exactly how they are. Remember that our goal is to optimize your metabolic health so your body will burn fat and maintain your muscle mass, with or without exercise. The key is to eat the right number of grams of carbohydrates for your body based on your activity level (since your carb intake is directly related to your energy, goals and metabolism). This change allows you to maintain your muscle mass, even if you have a sedentary lifestyle. To the contrary, carbohydrates build muscle, increase energy, boost your metabolic rate which helps you lose lbs. “ How on earth am I supposed to lose body weight eating so many carbs?“ The truth is that carbs simply don’t make you overweight.
Their fear is that they will gain weight due to high amount of carbs and calories we suggest. When people first see their numbers, they kind of freak out a bit male and female clients alike. Why are we telling you this? One word: Accuracy. Now our calorie calculators are used on over 200 websites.
In either case, this isn’t a coincidence.Ībout 10 years ago we created the world’s first and best macronutrient calculator to show people an easy way to burn body fat while eating the meals they love.Įventually meal plan and fitness coaches asked us to build diet calculators to help their clients reach their ideal body weight. A search engine sent here because you want an easy way to lose weight.You want an easy way to lose weight, and someone sent you here because they trust our site.You landed on our macro calculator for one of two reasons:
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