An IIFYM (If It Fits Your Macros) supplement subscription box, approach to fitness, nutrition and diet.

Free IIFYM TDEE Calculator

The Bewsh IIFYM (If It Fits Your Macros) TDEE Calculator

The Bewsh IIFYM (If It Fits Your Macros) TDEE macro calculator will allow you to easily work out how many calories and macros to eat depending on your goal!

This handy IIFYM TDEE calculator takes all of the guess work out of dieting OR gaining/bulking, and does all the calculations for you! So no need to search the internet to find out the calculations you need as this does it all!

You can read a detailed guide on how to use the IIFYM TDEE Calculator and what to do with the results here, or continue below.

Simply input key details such gender, age, height and weight, and then also your activity levels so your TDEE (Total Daily Energy Expenditure) can be calculated. Then select your goal and retrieve your macros!

You can even fine tune the protein, carbs and fats so whether your flexible dieting, or clean eating you can tailor the results to fit your lifestyle and still achieve your goal!

Step 1: Calculate Your TDEE (daily calories required)
Age is required!
Choose your gender
ft in
Height and weight are required!

Current Body Fat %:
How would you describe your normal daily activities?
How many week days per week do you exercise?
How many minutes per day do you exercise (cardio & weight lifting combined)?
How intense is your excercise?
Your BMR is: 1655 Calories/Day
Your TDEE is: 2246 Calories/Day
Step 2: Choose Your Goals (and pick your intensity)
Fat loss
Suggested 15%
Aggressive 20%
Reckless 25%
Same as TDEE
Cautious 5%
Text Book 10%
Aggressive 15%
Enter Your Own
Step 3: Select Your Nutrition Plan (we suggest Balanced)
Choose Plans
1.00 grams per lb. of body weight
1.15 grams per lb. of body weight
1.25 grams per lb. of body weight
Custom grams per lb. of body weight
.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. of body weight
Carbohydrates are calculated based on the calories you have remaining after calories from protein and fat have been subtracted from your TDEE.
Step 4: Your Results
GRAMS per day 280.3 0 0 0 - 0 1121
GRAMS per meal 93.4 0 0 0 - 0 374

IIFYM (If It Fits Your Macros) Calculator Guide

One of the most important factors about dieting is, believe it or not, how much we eat. There are different reasons for dieting, with the main being to lose weight, maintain weight or to gain weight. Ultimately, this ties in with goals you’ll find broadcast across the fitness industry with the aim of getting shredded, changing your body composition or to gain muscle.

Dieting doesn’t have to be hard whatever your goal! This is where the Bewsh IIFYM calculator can help. IIFYM (If It Fits Your Macros) is an approach to dieting that means you don’t have to eat chicken and veg every meal like you may think. We’ll cover that later on but let’s get you on your way to your fitness goal and being Bewsh!

First it would be advisable to start logging your food to see what you currently eat in terms of calories and macros as this will put you in a good place to use the results from the calculator.


Logging your food

As soon as you ask someone who hasn’t done it before to start logging their food it is quite often met with a sigh and “Really!?”. Logging your food may sound onerous but once you get into the swing of things it takes up very little time!

First off, get yourself signed up to a website like MyFitnessPal, and if you have a mobile then download their app as well. This means that you won’t have to start writing everything down on paper and can simply input your food into the website or app as you go. What’s more is the app even has a barcode scanner, so if you’re not one for weighing up all your food you can simply scan the barcode on the packet and make sure the serving matches what you’ve eaten. Once you’ve logged your food once the app will remember what you’ve eaten so you don’t have to search for the food or scan the barcode again unless you eat something new.


The Bewsh IIFYM Calculator

Once you’ve spent maybe a week or so logging your food you should have a good idea of how much easier dieting can be than you initially thought. You’ll also know how many calories and macros you eat on average.

The next step is to work out your TDEE (Total Daily Energy Expenditure) using the Bewsh IIFYM macro calculator.  We’ve made this part as easy as possible for you as we want you to be Bewsh as you can without delay!

As expected, you start off with entering your basic details such as height, weight, age etc. This can give us your BMR (Basal Metabolic Rate) which is kind of useless to us in terms of reaching your goal. What we really want to know is your TDEE so the next section will ask you about your activity levels and your training. It is best err on the side of caution when inputting these so if you aim to train 4 times a week but maybe skip a session occasionally then enter 3 times a week instead.

Finally, choose your goal and calculate your macros!


Your Results

Now that you’ve got your results from the IIFYM (If It Fits Your Macros) macro calculator you may be wondering what to do with them.

More often than not this will be as easy as customizing your goals in your food logging app (MyFitnessPal) to make sure the goals meet the macros from the IIFYM macro calculator. Don’t forget that we’ll already taken into account your activity and exercise levels so make sure your app isn’t synchronized with any exercise tracker.

These new goals in your food logging app will work as your targets to stick to, so as long as you log absolutely everything you eat (yes that includes all the sauces you may use), and you keep to these targets then you should be on track to achieving your goal! Bewsh!


The Not So Easy

You remember when you started logging your food before using the Bewsh IIFYM macro calculator. You may find that you are eating far less than the results you’ve been given, but you’re not losing weight as it is so how will eating more food help? There are different approaches of how to tackle this, one of which would involve gradually increasing your food to your TDEE. Keep an eye out on the Bewsh nutrition articles where we’ll explain what you can do. Or you can head to the Team Bewsh page and one of our coaches will be happy to help you further!

Calories in common Fruits

Food Size Calores
Apple 1 small 80
Banana 1 medium 101
Orange 1 71
Strawberry 1 cup 53

Calories in common Foods

Food Size Calores
Bread 1 slice 75
Beef 1 slice 120
Egg large 79
Pizza 1 slice 180
Hamburger 1 280

Calories in common Vegetables

Food Size Calores
Brocoli 1 cup 40
Carrots 1 cup 45
Eggplant 1 cup 38
Lettuce 1 cup 7

Calories in common Beverages

Food Size Calores
Coca-cola 1cup 97
Diet Coke 1 cup 3
Milk, low-fat 1 cup 104
Milk 1 cup 150
Orange Juice 1 cup 115