“If It Fits Your Macros,” or IIFYM is a kind of flexible dieting which helps people to lose weight without feeling overly restricted. Rather than focusing on calories, IIFY tracks macronutrients which include carbohydrates, fat and protein. This provides more flexibility for you since all foods can be consumed as long as they fit into your macros for the day.
What is the IIFYM Diet?
The IIFYM diet was originally designed by Anthony Collova, a fitness enthusiast after being frustrated with traditional dieting recommendations. This is a new trend of dieting which focus mainly on macronutrient rather than calories.
The four types of food molecules which can be broken down by the body for energy are macronutrients and three of them are tracked in IIFYM:
- Protein which has 4 calories per gram
- Carbohydrates, which have 4 calories per gram
- Fat which has 9 calories per gram
The fourth macronutrient is alcohol, containing 7 calories per gram, but it is not included in the IIFYM diet. The diet can be followed easily with the aid of few steps.
- Calculating your macros: The quantity of carbs, protein and carbohydrates which is required so as to meet your weight goals is gotten via calculations.
- Meeting your macros: Once you know your macros, you just need to stay within them each day. The food intake is also tracked and adjusted as needed.
How IIFYM Calculator Works
Firstly, you need to calculate your macros, some people make use of free macro calculator on the IIFYM website but you can also calculate them yourself. The general process includes:
- Calculating your basal metabolic rate: Standardized equations are used to determine the amount of energy which is used by the body during rest based on the age, sex, height as well as weight. This is referred to as basal metabolic rate.
- Adjust for activity level: The BMR is multiplied by an activity factor to increase the calories based on your activity level. This is referred to as the total daily energy expenditure or TDEE.
- Adjust based on weight goals: If you want to lose weight, reduce your calories intake by 15-25%. If weight gain is the goal, increase calories by 5-15%.
- Determine your macros: The protein intake should be between 0.7-1.0 grams per pound of body weight. The fat intake should be between 0.25-0.4 grams per pound of body weight. All the remaining calories are allotted for carbs.
For weight loss, the main idea is to reduce calories intake and increase protein so as to preserve lean muscle mass while losing body fat.
Benefits of IIFYM
It helps to achieve weight goal: Some evidence has suggested that diets which are higher in proteins such as IIFYM can enhance metabolism and help maintain weight loss longer. Also, IIFYM diet reduces calories by 15-25% for people who want to lose weight, following the diet should result in weight loss. Additionally, food tracking has also been linked to successful weight loss, so the tracking component of IIFYM may be beneficial as well.
There are no forbidden foods: No food is forbidden on IIFYM, as long as they fit into your macros. However, this is not a free pass to eat whatever your heart desires. Removing MOST restrictions from food can be a great way to teach balance and help people understand where the bulk of their protein, fats as well as carbohydrates are coming from. The consumption of all food in a definite manner can also remove some of the guilt and pressure associated with other dieting methods which are more restrictive, thereby providing an enjoyable experience.
However, keep in mind that all foods are not created equal. An IIFYM diet of Poptarts and doughnuts will not lead to overall health and sustainability. Flexible dieting gives you the ability to choose your own foods within reason. Because an IIFYM calculator gives you a set amount of fat, carbohydrates, and protein, you still need to consume those calories with healthy foods. It is okay to treat yourself every now and then, but your designed IIFYM diet should be made up of high quality foods.
Ready to try the IIFYM diet? Give this IIFYM calculator below a try to determine your macros to lose weight. Make sure you select STANDARD metrics if you are in the US.
Macro Calculator provided by calculators.tech
Want more info on IIFYM? Check out this detailed article on the IIFYM meaning and details about macros and how to create your own flexible diet.
IIFYM Meaning: What it Is and How to To Do to Lose Weight Fast
