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 IIFYM 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.

Age

Gender

Weight

Height

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

Activity Level

Goals

Carbohydrate

Protein

Fat

MEALS PER DAY

ADJUST PROTEIN

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 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.

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 Amoung 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.

IIFYM Goals

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.

References

  • 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

Comments

  • Lauren

    Hi Ted,
    I have been trying to lose the last 15 pounds of baby weight that I gained during my pregnancy and have a about 10 more to go. I am attempting to really dial into macro counting but have had several calculators give me different info. I am 5’5, 139 pounds, lift 5 days a week, and am also still exclusively breastfeeding. Any advice to get the most accurate results? Thanks.

  • Nicolai Adame

    I’m 29yrs old, weight 169lbs, 175cm, 19% body fat male and I wanna lower my body fat to 8-10%. Should I set the calculator to the lose 10% or 20% preset since I would like to keep my muscle and only lose fat? Also, I have a desk job and lift heavy weights 5 times a weeks (1-1.5 hour sessions), am I moderately active or very active?Thanks!

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

      Hi Nicolai, There are several factors to consider and it can be a bit of a balancing act. It doesn’t seem like your body fat percentage is accurate. It says that you have 32.1 pounds of fat which is highly unlikely given your height and the fact that you lift weights regularly. I suggest you pick up the muscle gain edition of my book and if you choose one of the support options, I can give you further guidance in our support forum. https://healthyeater.com/ebook

  • Catie

    My name is Catie. I’m 67.5 inches and weigh 140 pounds. The calculator said the calories I should have are 2989 per day. How can I maintain my active lifestyle of crossfit 4-5 times per week and gain about 5 pounds in a healthy way back to my original weight of 145? I also would love some tips on how I can gain more muscle and tips for meal plans to go along with that. Many thanks!

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

      Hey Catie , Using the gain setting isn’t always the answer if you want the gains to be lean. I suggest you check out the muscle gain edition of my book it has everything you need to know and a meal plan that can give you a framework to follow. see here: https://healthyeater.com/ebook

      • Catie

        Thank you for getting back to me. I really appreciate your amazing work.

  • Janet

    Hi.

    I have been counting my macros but currently platoed and fluctuating between 2-3 pounds. Any advice if I should cut my carbs, fats, or proteins?

    I do Crossfit and cardio 6x a week. I currently weigh 169-171 (not sure how much is LBM) 5’6 and my numbers right now are:
    100 carbs
    135 protein
    65 fat

    I have lost 12 pounds SLOWLY but want to try and get to 165-160

    – Janet

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

      Hi Janet, It looks like you haven’t been eating enough to support your CF workouts and your metabolism which has stalled your weight loss. You should use Moderate exercise and “lose” on our calculator and try those macros for awhile.

      • Janet

        Hi Ted

        I used the calculator. I’m just nervous all those carbs are going to make me gain? “/

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

          You really need to study the basics and the science behind flexible dieting if you think that. I suggest getting my book and or reading some more articles on our site.

  • Matthew Jenkins

    How do you calculate rest day macro count?

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

      Hi Matthew, You set the calculator to “sedentary” to calculate your rest day macros.

  • Jim A

    Hi Ted
    Can you help with my Macros numbers please?
    I’ve just finished a 10 week fat loss diet with IIFYM and lost 6kg.
    I now want to add lean muscle and after using the calculator it says
    Cal 2437
    C 270
    P187
    F68

    I’m 50 yrs old 178cm and weigh 85.7kg and CrossFit at least 4 times a week.

    Any advice would be appreciated
    Thanks
    Jim

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

      Hi Jim,

      Nice work! You probably don’t want to go with the gain setting if you want the gain to be lean as it could be a bit more calories than you need. Please consider getting the muscle gain edition of my book as it will get you off to a good start with the right macros. https://healthyeater.com/ebook

  • Emiko

    Hi Ted,

    I am a 20 year old female, 5’4″, 110lbs. I currently have my macros at Carbs:104g(32%) Protein:110g(34%) Fat:49g(34%). I started tracking my macros via My Fitness Pal about two weeks ago and although I have lost .5lbs, my goal is not to lose weight. My goal is to slim down my waist area, improve my butt and achieve a more “hour glass” figure. I don’t regularly exercise more than once a week but I am open to it and intend to do cardio or body weight exercises at least 3-4 times per week. Can you help me alter my macronutrient ratios please? Also, any fitness/diet tips would be much appreciated as well!

    Thank you,
    Emiko

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

      Hi Emiko, I’d be happy to help but what you’re asking falls under our flexible dieting coaching plan. Please consider signing up. https://healthyeater.com/personal-coaching

      • Emiko

        Sadly I cannot afford to pay for that plan, thank you for the link though. If it’s possible could you just tell me if my macronutrient percentages are at a healthy level?

  • Deepa Srivastava

    Hi m 5 ft my weight is 60 kg according to my results my calories intake should be 1521if i want to reduce but i am confuse as i read below its written like20% calories dificet…. what is the meaning of this does it means from 1521 calories i need to cut 20%?

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

      Hi Deepa, If you selected “lose” on the calculator , it has already deducted the 20%. Below is just an explanation of what the calculator settings are doing.

  • cc

    I am 5’3 and 134 pounds. modernly active. can anyone help me with my macros….the internet calculator said i am 1548 total. is that right?

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

      Our calculator has a great track record of delivering good results so I would go with what it tells you.

  • cc

    I only want to lose 10% body fat

  • Lauren

    Hello

  • Lauren

    Hi Ted,

    I was wondering if you could help – I am a female 5’9 and 157lbs. I have a desk job but i walk to and from work everyday and also have a 35 min walk on my dinner. I weight train 4-5 times a week and also do added cardio 5 times a week.

    Mon – fri I burn about 3000-3300 calories wheres during the weekend this drops to about 2700 (average) my sedentary burn is around 1800 if I do nothing at all.

    Would you say Im more mod active or very? Im not looking to lose too much weight but more gain some lean muscle whilst getting rid of the fat i still have!

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

      Hi Lauren, It seems like you’re using a Fitbit or another tracker to track calorie burn? Just note that these have been shown to greatly overestimate the calorie burn from walking. The problem with walking is that our bodies quickly become conditioned to walking and we burn fewer calories walking the same distance. However, based on what you described, it seems like you would be very active. You should choose “lose 10%” if you looking to lean out while building muscle. Be sure also to check out the muscle gain edition of my Flexible Dieting Solution for even more help reaching this goal. https://healthyeater.com/ebook

  • Anna

    Hi Ted, what body fat percentage is low enough to use the lean mass calculator? I just had mine tested and it was 21.5% and I would like to be at 19%. I currently lift 2-3 days (powerlift), CrossFit 2-3 times and run 3-8miles a week. Would you consider this light activity or moderate? I hired a company that calculated my macros in the past and they kept my numbers so low (130p/33f/140c for 135-140lbs and 67inches) that I think it was unhealthy and I ended up hungry, weak, and I gained weight after. Should I use high protein or normal?
    Thank you!!! Your site is very helpful!

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

      Hi Anna, Glad you find our site useful. The lean mass formula is best for women under 20% BF so you’re almost there. It seems like you are moderate but if you have days where you CF and run it could even bump you to very active. It may be better to have several sets of macros or use the fluid approach. Set the protein to high.

      • Anna

        Thanks for your advice. I’ll try moderate and high protein. I’ll admit, I’m scared to set it that high! But I’ll try it:) thanks for the fast reply!

  • 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

    Hi,
    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

    Hi,
    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?
    Thanks

    • 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

    Hi,
    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
    Protein140

    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!
        Sandra

        • 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!

          Ted

          • 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!