10 Minute Workout Schedule

Step 1: Calculate Your TDEE (daily calories required) Macro Calculator The IIFYM macro calculator is first flexible dieting tool of its kind. We developed it to be the most comprehensive and easy to use fitness calculator for people following the IIFYM diet. The IIFYM Calculator takes the guess work out of dieting. All you have to do is enter your details, select your goals and retrieve your macros. We have added a few options in step 3 for those of you that like to manipulate your protein and fats, but the default settings are PERFECT for most people! If you are ready to use IIFYM for flexible dieting, this is the best tool you will find! Scroll down to get started with the IIFYM Macro Calculator now! Gender: Male Female Choose your gender Age: Age is required! Height: ft in cm Imperial Metric Height and weight are required! Weight: lbs Formula: Athletes Formula (best for lean people) Lean Mass Formula (best if overweight) Current Body Fat %: How would you describe your normal dailyactivities? Sedentary: Spend most of the day sitting (e.g. bank taller, desk job) Lightly Activity: Spend a good part of the day on your feet (e.g. teacher, salesman) Active: Spend a good part of the day doing some physical activity (e.g. waitress, mailman) Very Active: Spend most of the day doing heavy physical activity (e.g. bike messanger, carpenter) How many week days per week do you exercise? 0 2 4 6 7 How many minutes per day do you exercise (cardio & weight lifting combined)? 0 60 120 180 220 How intense is your excercise? Light: I can hold a conversation while working out and do not break a sweet. Moderate: I am breathing hard and challenge myself. Difficult: I always break a sweat and have an elevated heart rate. I cannot hold a conversation. Intense: Don't talk to to me, don't look at me. I am here for a purpose and i might die today. Calculate Your TDEE Your BMR is: 2286 Calories/Day Your TDEE is: 3443 Calories/Day Step 2: Choose Your Goals (and pick your intensity) Fat loss1121 Calories/Day Maintain 1121 Calories/Day Bulking 1121 Calories/Day Custom Calories/Day 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 IIFYM) Choose Plans IIFYM (recommended) Textbook Body Builder (out dated) Zone Diet Low Fat Low Carb Ketogenic (Atkins) Enter Your Own Ratio Calculate Fat % Carbs % Protein % Protein(4 calories per gram) 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 fat (9 calories per gram) .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 carbs (4 calories per gram) 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 CARBS PROTEIN FAT FIBER CALORIES GRAMS per day 280 6.92.4 1 - 2 1169 Macro Calculator The IIFYM macro calculator is first flexible dieting tool of its kind. We developed it to be the most comprehensive and easy to use fitness calculator for people following the IIFYM diet. The IIFYM Calculator takes the guess work out of dieting. All you have to do is enter your details, select your goals and retrieve your macros. We have added a few options in step 3 for those of you that like to manipulate your protein and fats, but the default settings are PERFECT for most people! If you are ready to use IIFYM for flexible dieting, this is the best tool you will find! Scroll down to get started with the IIFYM Macro Calculator now!

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