Enter Your Weight (lb)

Weight(kg) - Calculated

118
53.52

Enter Your Height (ft) and

(in)
Height (total in) - Calculated
Height (cm) - Calculated

5
5
65
165.10

Enter Your Birthdate (mm/dd/yyyy

Current Age - Calculated

11/7/1995
20

TDEE Activity Multiplier List

Regular Exercise = 15-30 mins elevated heart rate
Intense Exercise = 45+ mins elevated heart rate
Activity Level
Multiplier Value
0x week (sedentary)
1.2
3x week
1.375
4x week
1.418
5x week
1.462
5x week (intense)
1.55
6x week
1.5
7x week
1.637
7x week (intense) or 2x daily
1.725
7x week + physical job
1.9
Select an Activity Level
BMR (Mifflin St-Jeor - Male)
BMR (Mifflin St-Jeor - Female)

0x week (sedentary)
1472
1306

BMR (Katch-McArdle - Male)

BMR (Katch-McArdle - Female)

1388
1263

TDEE (Male)
TDEE (Female)

1767
1567

BMI

19.6

Est. Bodyfat % (Male)

Est. Bodyfat % (Female)

12
23

Calculated IIFYM Macros (Male

20% Cut (Aggressive
Protein
Fat
Carb
Fiber
(Lose per week)
15% Cut (Suggested)
Protein
Fat
Carb
Fiber
(Lose per week)
Maintain Weight
Protein
Fat
Carb
Fiber
5% Bulk (Cautious)
Protein
Fat
Carb
Fiber
(Gain per week)
10% Bulk (Textbook)
Protein
Fat
Carb
Fiber
(Gain per week)

Male IIFYM Formula 4/7/15

Protein (per lb)
Fat (per lb)

IIFYM Macros (Male)

Calculated IIFYM Macros (Female)

1413
94
41
166
20
0.71

cal
g
g
g
g
lb

20% Cut (Aggressive 1254

Protein
94
Fat
47
Carb
113
Fiber
18
(Lose per week)
0.63

cal
g
g
g
g
lb

1502
94
41
188
21
0.53

cal
g
g
g
g
lb

15% Cut (Suggested) 1332

Protein
94
Fat
47
Carb
132
Fiber
19
(Lose per week)
0.47

cal
g
g
g
g
lb

1767
94
41
254
25

cal
g
g
g
g

Maintain Weight
Protein
Fat
Carb
Fiber

1567
94
47
191
22

cal
g
g
g
g

1855
94
41
276
26
0.18

cal
g
g
g
g
lb

5% Bulk (Cautious)
Protein
Fat
Carb
Fiber
(Gain per week)

1646
94
47
211
23
0.16

cal
g
g
g
g
lb

1943
94
41
298
27
0.35

cal
g
g
g
g
lb

10% Bulk (Textbook) 1724

Protein
94
Fat
47
Carb
230
Fiber
24
(Gain per week)
0.31

cal
g
g
g
g
lb

rmula 4/7/15
0.8 g
0.35 g

Female IIFYM Formula 4/7/15

Protein (per lb)
0.8 g
Fat (per lb)
0.4 g

Other Calculations
BMI Categories
0
18.5
25
30

Other Calculations
BMI Categories
Underweight
Normal weight
Overweight
Obese

Est. Bodyfat % (Male)

LBM (Male in lbs)
LBM (Male in kg)
Est. Bodyfat % (Female)
LBM (Female in lbs)
LBM (Female in kg)

12 %
104 lbs
47 kg
23
91
41

%
lbs
kg

BMR (Katch-McArdle - Male)

BMR (Katch-McArdle - Female)

1388
1263

If Obese (BMR * 1.2)

Calories (Male)
Protein (40%)
Carb (30%)
Fat (30%)

1665
167 g
125 g
56 g

Calories (Female)
Protein (40%)
Carb (30%)
Fat (30%)

1389
139 g
104 g
46 g