Flexible Dieting Macro Calculator

Our macro calculator is designed by flexible dieters for flexible dieters. IIFYM stands for If It Fits Your Macros, and is also referred to as Flexible Dieting.

Use it to calculate your optimal macronutrient ratios based on your age, height, weight, gender, and activity level. Then use your results with flexible dieting or IIFYM and count macros to lose weight, maintain, or gain muscle.





Formula ?If you know your body fat %, Lean Mass formula may be more accurate.

Activity Level







Need help putting your results into action? Download our Flexible Dieting Solution and reach your goals faster!

Lose, Maintain, or Gain?

This IIFYM macro and TDEE calculator gives you the ability to adjust your TDEE and macros at 4 different goal settings.

  • Lose puts you in a 20% calorie deficit which promotes safe, steady weight loss.
  • Lose 10% puts you in a 10% calorie deficit and is intended for those with less than 10 pounds to lose and who also wish to build muscle at the same time.
  • Maintain allows you to eat at macro levels that will keep you at your current weight.
  • Gain puts you in a 20% calorie surplus and is designed for people who are wanting to build muscle fast in conjunction with a comprehensive weight training program. It can also be used by people who are underweight.

What Are My Macros?

The following formula is used:

  1. Protein ratio is set at .825 grams per pound of bodyweight.
  2. Fats are set at 25% of daily energy expenditure.
  3. Carbohydrate grams come from the remainder.

Daily energy expenditure is calculated from your age, gender, height, weight, and exercise output.

See the full guide to macro ratios here.

Which IIFYM Formula?

The default formula is fine for most people. However, there are some exceptions.

1. If you are very lean (low body fat percentage) the standard formula may not be accurate. Use the “Lean Body Mass” setting. This uses a formula that factors specific body fat percentage into the equation and since muscle tissue burns many more calories than fat tissue while even at rest, it will give you a higher TDEE. This is perfect for “athletic body types” that want to use IIFYM to gain more muscle mass.

2. If you are classified as obese and have a lot of weight to lose, the standard formula will not be accurate because the equation used, factors for an average body fat percentage. If you happen to be above average it will skew the results. Please see this article for more clarification on how to do flexible dieting if you are obese.

You can calculate your ideal body weight here.

Adjusting Protein

Setting protein to Low adjusts the ratio to .65 grams per pound of body weight. Higher will set to 1 gram / lb.

Higher protein levels may be helpful if you have a strength training component in your IIFYM exercise routine. There are many differing opinions about this.

Try starting at the Normal level. If however you do a lot of lifting (3 times a week or more), then set to the High level.

Counting Macros per Meals per Day

By default, the results show the amount of grams of macronutrient should be eaten each day. Click on meal numbers to split this into a “per meal” basis for counting macros.

See our Healthy 5 Day Flexible Dieting Meal Plan. It includes 3 meals and 2 snacks per day.


By default, the results are for maintaining weight with IIFYM. Select either lose or gain if you are trying to lose fat or gain muscle. These are good starting points, but since IIFYM is highly individualized, you may have to play around with your macros until you find your personal goal reaching sweet spot. You can then count macros until you reach your desired goal.

Activity Level

A higher level activity means a higher daily calorie goal (TDEE). For example; if you can maintain your weight at 2,000 calories per day, then adding vigorous daily exercise to this means you need more calories to maintain your weight.

The same rule applies even if your flexible dieting goal is to lose weight.

If you are sedentary and your goal is to lose weight, your calorie goal might be (for example) 1,600 calories per day. If you decide to start exercising, the calculator will increase your daily calorie goal (say, to 1,800 calories/day). Although it may seem counter-intuitive, more energy is required to fuel your workouts, and your metabolism is increased – therefore calories should be higher.

Many people struggle with which exercise level to choose. Basically each level breaks down as follows:

  • Sedentary: Just normal everyday activity like a little walking, a couple flights of stairs, eating etc.
  • Light activity: Any activity that burns an additional 200-400 calories for females or 250-500 calories for a males more than your sedentary amount.
  • Moderate activity: Any activity that burns an additional 400-650 calories for females or 500-800 calories for males more than your sedentary amount.
  • Very Active: Any activity that burns more than about 650 calories for females or more than 800 calories for males in addition to your sedentary amount.

This varies based on your individual stats, but you can get a more specific amount of calorie burn by simply subtracting your sedentary calorie amount from the chosen exercise level amount.

You also need to determine how many calories you are burning: For this use an exercise database or a good app like MapMyFitness or a device like FitBit.

Too much physical activity combined with low calories could lead to muscle catabolism (breakdown of muscle fiber). This is not a good thing, and can actually stall your weight loss, so eat up!

If you need some inspiration, check out these incredible transformation stories of from people who used counting macros to reach their goals and get started with flexible dieting or IIFYM today.


  • Mifflin, M. D., St Jeor, S. T., Hill, L. A., Scott, B. J., Daugherty, S. A., & Koh, Y. O. (1990). A new predictive equation for resting energy expenditure in healthy individuals. The American Journal of Clinical Nutrition, 51 (2), 241-247. Link
  • McArdle, W. D., Katch, F. I., & Katch, V. L. (2010). Exercise physiology: nutrition, energy, and human performance. Lippincott Williams & Wilkins. Link
  • Lemon, P. W., Tarnopolsky, M. A., MacDougall, J. D., & Atkinson, S. A. (1992). Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders. Journal of Applied Physiology, 73(2), 767-775. study abstract link


  • Nick James

    Hi Ted, I’m 206 lbs 6 ft and 26% body fat, i weight train 4-5 days per week and also run on 3 days out of the week but don’t exercise on weekends at all so am i moderate or lightly active? and also for the weekend do i take in the same calories/macros or drop down to sedentary intake due to no exercising on those days? Thank you!

    • http://www.caffeineinformer.com/ Ted

      Hi Nick, You should do two sets or possibly three sets of macros: 1. weight training day 2. weight training day/running day 3. rest day I would guess that they fall under 1. moderate 2. very active 3. sedentary. Check out the app MyMacros+ if you want to do three sets. https://healthyeater.com/mymacros-iifym-flexible-dieting

  • Jacqueline Walker

    Hi Ted,
    I am a yo-yo dieter, I was very successful on weight watchers but stopped the program years ago…. I have gained about 40 lbs in the last year. I am 5’2, 210 lbs and 4 months pregnant. I have been advised that its ok to try to lose a couple lbs while pregnant since I am overweight to begin. The calculator is telling me about 1500 cals a day. Is that right?

  • Stephanie

    Hi Ted,

    I’ve started using your my macro+ app and am enjoying it. You talk about active and non-active macro days. I’m 5’5″ and 180# female, recently lost 30 pounds with general diet and exercise changes but have hit a plateau. What do you suggest for macros for exercise days vs non-exercise days? Thanks!

    • http://www.caffeineinformer.com/ Ted

      Hi Stephanie, Nice work! For non-exercise days use the sedentary setting. For exercise days use an exercise setting the best describes your level. The calorie burn levels are described above to help with that.

  • Susan Robertson

    do you have to buy the program to actually calculate the macros on this page? I’m 46 139 5ft 4.75 inches… i’m looking to lose weight at i’m bigger than I ever was and gain muscle….so if i were to buy the program I am not sure what I should choose

    • http://www.caffeineinformer.com/ Ted

      Hi Susan, You can use the calculator without buying a thing. It’s free. If you need to make sense of the whole process and know how macros are calculated then yes, I recommend our Flexible Dieting Solution. https://healthyeater.com/ebook

      • Susan Robertson

        Awesome thanks so much. Now if I’m not sure how much I can lose what do I order? My goal isn’t necessarily the number on the scale even though who doesn’t love that to go down but I will be doing spin bootcamp and strength training and I want to see changes and build lean muscle.

        • http://www.caffeineinformer.com/ Ted

          It looks like based on an estimation of an ideal body weight for a woman of your height, you would have less than 10 pounds to lose. Go with the muscle edition as this seems to better fit your goals. Also, if you go with the premium version, I can answer questions you have in our members only forum and you get a couple nice bonuses as well. Thanks for considering and all the best.

  • Jerri

    751 calories a day?! I don’t see how I can live on that.

    • http://www.caffeineinformer.com/ Ted

      Hi Jerri, It looks like you have a setting wrong.

  • Brooke

    Hey Ted!
    I want to buy the premium version of your book, but I don’t want it on a device. Is there a paperback version I can buy?

    • http://www.caffeineinformer.com/ Ted

      Hi Brooke, Thanks for your interest. Sorry, but our Flexible Dieting Solution is only available in electronic form. I hope you’ll still consider.

  • Naomi Perez

    how do u put ur height in??

    • http://www.caffeineinformer.com/ Ted

      Hi Naomi, In inches or centimeters. i.e. 5′ 5″ is 65 inches.

  • Dana

    Thanks for this! I am a bit concerned my carbs may be too high? I got 193 grams. I am 21, 5ft 2 127 pounds, workout 6 times a week and am sedentary most of the day. I am worried that the carbs may be too high that my body won’t burn it but rather store it as fat?

    • http://www.caffeineinformer.com/ Ted

      Hi Dana, Your body won’t convert carbs as fat unless you eat too many at once or eat them in excess of your TDEE. Carbs fuel your body and workouts and do not cause weight gain when consumed in relation to your TDEE.

    • Ted Kallmyer

      Hi Dana, Your body won’t convert carbs as fat unless you eat too many at once or eat them in excess of your TDEE. Carbs fuel your body and workouts and do not cause weight gain when consumed in relation to your TDEE.

  • Tamara

    I am new to IIFYM and doing my research and testing the water.
    I am 31 yrs, 5’6, 128lb and want to loose body fat and gain lean muscle.
    I typically workout 4-5 times a week, 3 days of weight training and 2 days with classes (kickbox cardio and a whole body works). I have an office/desk job.
    In the calculator what do i use for my activity level?

    • http://www.caffeineinformer.com/ Ted

      Hi Tamara, Welcome! It looks like you would be moderately active on your workout days. Also please check out the muscle gain edition of our Flexible Dieting Solution here: https://healthyeater.com/ebook as I think it would really be beneficial for you.

  • Ruth

    Thank you so much for your post. It is very helpful! As with most, I am a little hesitant with the calculations I got from your calculator as is has put me at 1676 calories. I am 40 years old and I weigh 137. I am looking to lose about 10 pounds while toning. I workout about 4-5 days a week with weights at HIIT. Can you tell me if this is accurate? Also, what are your thoughts on carb cycling? Do you think it’s needed in my case? Any help will be greatly appreciated!

    • http://www.caffeineinformer.com/ Ted

      Hi Ruth, It could be right but I’m not sure which settings you used. It seems like the gain muscle edition of our Flexible Dieting Solution would help you make sure everything is accurate for reaching your goals. If you choose the premium option I’ll also be there to help you every step of the way. https://healthyeater.com/ebook

      • Ruth

        Thank you Ted for your quick response. If I choose the premium muscle gain option, would that include you helping me to calculate my macros?

        • http://www.caffeineinformer.com/ Ted

          You’re welcome πŸ™‚ With the premium option I can look at your macros and make suggestions. If you want me to calculate your macros for you, that’s included with our coaching option.

  • Sara

    This is so helpful thanks so much. Im just curious, what site (app)hould i use to track my macros? Im currently using My fitness pal but its all in percentage (my protein intake is at 32% but mfp has the options at 30% and 35 so the numbers will always be off. Is there another app thats more accurate?

  • sandrico suave

    Hi — Im in a womens IIFYM facebook and notice women eating higher macros than me. Ive been using a PT who has brought my macros down these last five months to what im feeling isnt correct now. Some days I want to chew an arm off Im so hungry, and he tells me to drink coffee.

    Im 5’6 inches and weigh 161 lbs. Im 45. Im at
    Carbs: 120
    Fat 35
    Protein 150

    And been stalled at 161 for about 5 weeks now. So, hes drawing my protein macro down to

    Carbs 120
    Fat 35

    I was on Jamie Easons 12-wk and now on Jom Stoppanis 6 week shred + 30 min cardio a day in addition to program requirements. I take a rest day every week. I am at a desk job.

    I ran my numbers here on your site and my macros would be much higher. I pay quite a bit for my PT and with that I think he should “know” how to calculate accurately but after calculating here and talking with other IIFYM women – Im really concerned that my body is mad at me and holding onto the weight because Im not giving it what it needs. Help?

    Thank you!

    • http://www.caffeineinformer.com/ Ted

      Hi Sandrico, I hate when PT’s think the solution is to eat less. Absolutely incorrect. You just paid this person to slow down your metabolism. You’ve got to eat enough to support your metabolism and exercise. You havn’t been doing this and it has resulted in a calorie deficit that’s unhealthy. Please see my article here for more explanation. https://healthyeater.com/eat-to-lose-weight

      • sandrico suave

        Thank you Ted — this is what I thought. My brain has even been feeling “slow” and in a fog. Last night I ate some gummies [over my macros – ha!] But in the gym this morning I felt energetic and raring to kick butt. Heading to read your article now…

      • sandrico suave

        Hey Ted — I nixed my PT and signed up with you all for two months of ‘coaching’. Looking forward to getting on my plan and working my goals (hopefully without chewing off anyone’s arms)! Also looking forward to learning some important details and information you’ll provide. Thanks for your response and acknowledging my concerns with my current macros!

        • http://www.caffeineinformer.com/ Ted

          You’re welcome Sandra, I’ll get your plan together this morning and send everything to you. Thanks for signing up!


          • sandrico suave

            Great! Looking forward to workin’ the plan!

  • Catherine Boles

    I have 2 numbers. Im 64 inches 181 lbs female. Lightyear active. I put my number in the calculator and I got 164c/149p/46f and I bought the book, manually got 247c/149p/57f. I’m not sure which to use. I want to loose another 35 lbs.

    • http://www.caffeineinformer.com/ Ted

      Hi Catherine, It looks like you may have a math error. The calculator uses the same formula as I have in the book. I’m happy to help you in the support forum that you paid for further. Can you submit a request there? Thanks, Ted

  • Juice Box

    Hello, my eating is somewhat sporadic because of not paying attention and never eating much any way. Most days I would only eat around 1300 to 1500 calories (guessing) with intense exercise, then occasionally I would have some days with probably 2000 calories. I recently started tracking my macros because I have had trouble staying lean and losing weight, I was wondering if my body will respond differently now that I am eating 2200 (approximately) a day, I was told that. I notice I feel great over the last few days energy/ focus wise and my muscles seems more filled out but definitely some extra weight. I am a 23 year old male, 6’1″ and about 180.
    I appreciate any feed back, just worried my body will retain the weight

    • http://www.caffeineinformer.com/ Ted

      Hey there, undereating consistently, coupled with intense exercise can mess with your metabolism. It may take a few weeks of eating the right amount consistently before your metabolism gets back to normal. It’s a good thing you are tracking now, a much healthier approach!.If you want to lose fat, you’ll need to be in a safe calorie deficit and it looks like you’ve planned for that in your macro calculations. It’s also helpful to have a rest day set of macros. Just give yourself some time to fully adjust.

      • Juice Box

        Thank you for the speedy response Ted, much appreciated. Do you suggest my rest day macros be two to three hundred calories higher than my normal workout days? Still having trouble with all of the percentages!

        • http://www.caffeineinformer.com/ Ted

          No, a rest day should be lower in calories than a workout day. Use the sedentary setting in the calculator. I also suggest that you check out my book as it will tell you everything you need to know to be successful. https://healthyeater.com/ebook

  • Peyton

    Hi! I am new to the macro game. I am looking to lose around 20lbs. I am currently at 156lbs at 5’5″. I do plan on buying the book as it seems to come with a lot of helpful information. I used the macro calculator and came to 174c/132p/45f. This seems pretty reasonable. I have been using MyFitnessPal for a few weeks now as well. I was wondering if I need to adjust my macros on days that I workout or will I lose the same amount of weight if I keep my macros the same?

    • http://www.caffeineinformer.com/ Ted

      Hi Peyton, Welcome and great to hear! I’m a firm believer in eating according to how much energy your body needs/uses during a particular day and I found that people get faster results if they have a couple sets of macros. At least one for rest days and one for exercise days. Some people even use 3 sets or do a fluid approach by tracking exercise along with food intake.

  • Trisha Riley

    HELP!!! I am a 2 year survivor of cancer (Leukemia). I gained 50lbs in the recovery process. I am now healthy (besides weight) and desperately needing to lose like 40 to 50 lbs. I am having such a hard time because I am a vegetarian . I am so afraid of depriving my body of essential nutrients and becoming ill again that it has made me gain even more weight. I really wish someone could help me figure out how to stay healthy while dieting and losing weight. I struggle to find the balance of feeding my body and losing weight. I have searched and searched for a vegetarian diet plan and I can not find one that doesn’t have a con of malnutrition. πŸ™ I am only 35 and I want to live a healthy long life. I have been through so much and I am a fighter! I am determined to lose this weight. I refuse to take any weight loss pills or crash style diets. I do supplement with a plant based meal replacement, B-12 and vitamin D? But, I don’t even know it that is the right thing to do πŸ™ I have tried a few times to go to a nutritionist, no luck! I guess I still havent met the right person to really help me! Any help or guidance would mean the world to me! Thanks- Trisha

    • http://www.caffeineinformer.com/ Ted

      Hi Trisha, Awesome to hear of your victory over Leukemia! I think flexible dieting is the right way to go. You’ll learn how many calories your body needs to safely lose weight and be assured that you are getting the correct macros to maintain muscle mass and good health. You can eat what you love on the diet so vegetarian foods are acceptable. There are no required or forbidden foods. I hope you’ll consider and we have a lot of resources on the site to help you get started.

  • Savannah Davis

    Hey! I’m back to my pre-pregnancy weight of 120lbs, but would like to lose another 5lbs and tone. I’m breastfeeding so I entered high protein, and light activity since I do crossfit 3-4x a week, but other than that just stay at home with my daughter. My calculations are 1487 calories per day with 159g carbs, 120g protein, and 41g fat. How many calories should I add for breastfeeding? And do these extra calories go towards protein, carbs, or fats? Thank you!

  • Jessica Graham

    Hi There-
    I’m a 39 year old women who is 5’7 and weighs 145 pounds. I want to lose 15 pounds and I would like to follow the Keotone diet. I’m curious to see my calculations. I exercise at BARRE3 3 times a week at 60 minutes and run two days a week running a approx. between 2-4 miles. What do you suggest my protein, calorie, sugar level, and carb intake should be?

    • http://www.caffeineinformer.com/ Ted

      Hi Jessica, This calculator isn’t compatible with a ketogenic diet. Flexible dieting is way more sustainable long term and teaches you to eat normally.

  • Lauren Baldwin

    hoelllo, I’m 23, 5’9 female at 168lbs – I already weight train 5/6 times a week varying between strength and hypertrophy, so I know most of this weight is muscle as I initially am skinny πŸ˜… But now want to budge my winter coat after an indulgent winter/bulk season and get ready for my summer body, my stats have come up as 2206 calories, 168p, 246c and 61f based on moderate activity being weights 5 times a week and cardio 3 times with a desk job. I have faith in you/these stats particularly the amount of carbs (scary)

    • http://www.caffeineinformer.com/ Ted

      Hi Lauren, You would need to be in a calorie deficit if you want to lean out. The setting of Lose 10% will be a slower process but will better preserve muscle mass. The Lose (20% deficit) setting will give you faster results although you won’t gain muscle with this setting.

      • Lauren Baldwin

        Hi Ted, those stats are actually based on losing 10% anyway do you think they seem high? Thank you 😊

        • http://www.caffeineinformer.com/ Ted

          Nope, they are correct for moderate activity and 10%. Make sure you also calculate a sedentary set for your rest days.

          • Lauren Baldwin

            Ooo fab thank you! I have faith and trust the process so fingers crossed!

  • Mandy Seber

    I am having a hard time understanding the fat content portion. I always seem to be over on my fat content. I seem to be under the calories and yet still over my fat percentage only each time. If I add a tblsp of Olive Oil that adds a large percentage of fat but I have always been told Olive Oil is a “healthy” fat. I am assuming it doesn’t matter if it is a healthy fat it is still calculated in the same correct?

  • Luke Maughan

    Hi! I’m a 27 year old male. I’m weighing in at 215, and am 6’1. I had to guess on my body fat % for the calculator, but I assume it’s about 20% (worse case scenario). I alway thought that cutting carbs out of your diet was the best thing for losing weight. However – when I select the lose option (for quickest weight loss), I’m told to have 257g of carbs, 177g of protein and 63g of fats with light activity (I might be closer to moderately active – I have started to lift weights 4-5 times a week with cardio mixed in and stand while at work)…do those macros seem right to you guys?

    • http://www.caffeineinformer.com/ Ted

      Hi Luke, Yes, they are correct. Most people cut carbs as a way to reduce calories, however, carbs alone do not make you fat. Eating carbs in excess of your TDEE is the problem. So as long as you eat carbs in relation to your total daily energy expenditure they will not cause weight gain. I suggest you read this article to better understand the concept of flexible dieting. https://healthyeater.com/flexible-dieting

  • Mandy Seber

    Carbs- Is this process a “total carb” ratio or net carbs? I was curious if fiber was taken into account or solely on a total carb basis. Say, someone consumed a quest protein bar- more carbs but high in fiber scenario. thanks

    • http://www.caffeineinformer.com/ Ted

      Hi Mandy, For the ease of tracking with smartphone apps we use total carbs. But you can use your fiber intake as a buffer in case you go over on your carbs since some of the carb grams in the form of fiber wouldn’t be providing energy.

      • Mandy Seber

        Thank you

  • jop heens

    Hi, I was wondering which of the goals is the best for lean muscle improvement. So gaining muscle mass, but not adding a lot of fat at the same time.

    • http://www.caffeineinformer.com/ Ted

      Hi Jop, It really depends on where you’re starting from. The gain setting can be a bit too many calories in most cases for lean gains. The muscle gain edition of my book explains this in detail, so please consider getting it.

  • Stephanie

    Hi there, I’m not sure if I need to select sedentary or lightly active. I lift weights for about 30 or so minutes a day, 5 days a week plus cardio for about 20 minutes a day, 5 days a week. I get an average of 8,000 steps a day. Other than that, I don’t do too much in terms of being active. Also, is the carb number set in stone? JW. I’d like to lower it a bit. Thank you! 😊

    • http://www.caffeineinformer.com/ Ted

      Hi Stephanie, It looks like you would be on the borderline of lightly active and moderately active on your exercise days and sedentary on your rest days. You can lower your carbs if you want but don’t be afraid of them. They fuel our workouts and they do not make us fat unless we eat more than what our TDEE allows. See this page if you want to manually calculate your macros or also consider picking up my book. https://healthyeater.com/how-to-calculate-your-macros

      • Stephanie

        Thank you, Ted. I was just wondering about the carbs because I’m a Type 1 Diabetic and I think I’m an endomorph. My Diabetes is so much easier to deal with when I eat a super minimal amount of carbs. And from my understanding, the extra insulin makes you retain fat..? I’m wondering at what point it’s considered “extra”. Anyways, can the macro count work for anyone, regardless of body type, to lose weight?

        • http://www.caffeineinformer.com/ Ted

          That makes sense. Yes, I have experienced flexible dieting working for all types of people.

  • Dolcefarnienta

    Hi Ted! Thank you for an amazing job – i’ve enjoyed your site and articles and definitely buying a book – it deserves its place among my favs Lyle McD and Alan A and L Norton works!
    I’m a lifter with 27 BF percentage, (160 cm height, 67 kilos bodyweight, I’m 27 y.o) I just want to have some fun and recreate myself into a better version of me with 15%BF. I train now in volume mode, 4-5 days a week with squat, bench, deadlift and squat again (and sometimes bench again) schedule day after day at about 60-70% of PM. with added accessory work (5-6 excessed at 12-15 reps) and cardio 4 hours weekly. I also enjoy walking a lot about t7-12 km daily. But I’m struggling with defining my activity level!
    What is my activity level? Am i still on light activity or i definitely do enough to be a moderately active person?

    • http://www.caffeineinformer.com/ Ted

      Hi there, Thanks for the compliments and I’m glad you find everything useful. I think it would be helpful if you track your calorie burn for a typical day. It definitely seems more than lightly active. You seem to be moderately active to me, but it would be useful for you to know how many calories you burn on a typical day. MapMyFitness is a good tool to use.

  • Abby

    Hello If you chose the lose weight option and the number given was 1635 is that number what I need to go by? Do we need to subtract calories like the bmr calculator tells you to do if you want to lose weight

    • http://www.caffeineinformer.com/ Ted

      Hi Abby, 1635 would be the number you are shooting for. No more math needed, this has all been done for you in the calculation.

  • Angela

    Hi Ted im in need of your help.. 1 am 48 years old and trying to lose weight..Im looking for a healthy weight loss as opposed to a fad diet. I am having a hard time figuring out ratio and amount of calories i need to lose weight. I hope you can help

    • http://www.caffeineinformer.com/ Ted

      Hi Angela, I’m happy to help. What seems to be causing the difficulty?

  • kiera

    im 15
    185-198 lbs
    im 5’6
    im home schooled so i really dont go out a lot but i leave the house everyday around 1:30-2;15 and walk to pick up my sisters
    im starting to exercises but i need the right plan to get things done

    • http://www.caffeineinformer.com/ Ted

      Hi Kiera, Flexible Dieting is a great option for you. I suggest you start by reading a little more about how it works, then you can use the calculator to formulate your TDEE. https://healthyeater.com/flexible-dieting

  • Fadwa

    Mother, student no time to workout
    Ihave gym membership but i don’t go.
    I wish if i could lose 60lb.

    • http://www.caffeineinformer.com/ Ted

      Use the calculator above and select “sedentary” or “light exercise” if you are pretty active with your kids and then simply eat at the TDEE and macros it gives you for “lose”. There are apps that can help you track and we have a lot of resources on this site to help you be successful like our books, guides, and coaching.

  • Nicolai Adame

    Hello Ted,

    I’m a driver and student, I lift heavy weights 5 times a week, no cardio. What is my activity level? sedentary or very active?

    • http://www.caffeineinformer.com/ Ted

      Hi Nicolai, You would be sedentary on days you don’t lift and probably be moderate on days you do.