Your weight loss calories are based on your macro calculator numbers.

The Macro Calculator calculates your TDEE (Total Daily Energy Expenditure), then uses that to set the amount of calories you will be consuming while following the IIFYM diet for fat loss.

In order to lose weight (burn fat) you need to consume less calories than your body needs. A calorie deficit of 15-20% off of your TDEE is used as a safe caloric deficit to shoot for to insure fast weight loss without burning up your lean muscle mass.

To build muscle, you need to consume slightly more calories than your TDEE. This macro calculator uses a safe caloric surplus of 5-10% from our macro-nutrient calculator to consume in order to encourage muscle growth without packing on too much unwanted body fat.