What is IIFYM - The OFFICIAL website for flexible dieting - IIFYM

What is IIFYM?


What is IIFYM? – An Introduction to If It Fits Your Macros

IIFYM is a diet plan that stands for If It Fits Your Macros. It helps users lose weight by tracking macronutrients (proteinfat, and carbohydrates) without restricting food choices. Macros are the only place calories come from so by hitting macros, users inherently hit weight loss calories.

Our clients report the IIFYM is the easiest and most sustainable weight loss plan they have ever followed. Many tell us that they don’t even feel like they are dieting, due to a large number of calories we often give them.

In this article, I am going to explain the ins and outs of IIFYM so that you have a full understanding of what you need to do to reach your weight loss goals in the shortest time possible while eating the foods you love.

In case you didn’t know it, you are on the worlds only authority for IIFYM and flexible dieting. IIFYM.com. We started the trend and blew it up to what it is now. Over 30k people visit our site every day with zero advertising. Why? Like you, they have heard how thousands of people have lost weight without giving up the foods they love.

A Word From The Founder

My name is Anthony Collova and I am the founder of IIFYM.com. I am the person people go to when they have questions about IIFYM, tracking macros and flexible dieting.
I have to assume that you’ve used our Macro Calculator at our site to get your weight loss macros, and now you need a diet approach to burn fat while eating the food you love.

My team of 15 coaches, dietitians, coaches, trainers, fitness geeks and website developers and I built this website to help people just like you burn fat while eating the foods they love.

We’re great at what we do and are proud of what we have accomplished. More importantly, we are proud of what our clients (such as you) have accomplished with our method of rapid weight loss.

You’re not alone in your weight loss journey and we are here to help. We all have to start somewhere and for you, right now, it is here! Let’s begin!

The Basics of IIFYM and Flexible Dieting.

If I told you that you could eat whatever you want, and while doing so, could burn fat, build muscle, and improve your health while doing so, would you believe me? Well, to some degree the answer has to be yes.

After all, you are on the IIFYM website so some part of you at least HOPES that everything you have heard about IIFYM and Flexible Dieting is true. I assure you it is. I just need a few minutes to explain.

See, that is why most people are attracted to IIFYM and Flexible Dieting. They hear that they no longer have to eat just “healthy” diet food to lose weight and they are ready to jump in feet first. Pizza, tacos, and lasagna while losing weight? SIGN ME UP!

The truth is that YES, you can eat whatever you want and still lose weight. The key is that you have to eat the right amounts. Sound complicated? Don’t worry. This is is super easy and I am about to lay it all out for you.

There is not a single scientific study in existence that proves that specific foods make you fat. The truth, is that you can eat any kind of food you enjoy and burn fat day in and day out!

The truth is something we all know but rarely like to think about. Eating too much food makes us fat (calorie surplus). Nothing else, no matter how much we want to believe that we have poor genetics, a low functioning thyroid, or a damaged metabolism, the truth is that if we eat too much, we gain weight.

The other half of that story is that if we eat too little food, we lose weight. See how that works? Of course, you do!

So food then. Food is nothing more than fuel for our body.
We consume it much like a car does and BOOM! We have energy. But what if we could turbo-charge our bodies like we do our cars? (more on that later).

The way we measure the energy in our food is by burning it. Yup. We burn it and measure the heat and PRESTO, we get a measurement of energy that we call kilocalories (calories for short).




Moving on to Macros

When it comes to food, there are only 4 places calories come from. You guessed it. Macronutrients.
or ‘Macros’  for short, of which there are four plus one consideration*:

• Protein
• Carbohydrates
• Fat
• Alcohol (not much nutrition from this one, just calories)
* Fiber

*Fiber is the consideration that we mentioned above for fast weight loss. It is one of the components of the carbohydrate macronutrients, though many in the nutrition community consider it a micronutrient. For our purposes, fiber intake should be a major consideration when tracking macros, therefore we include it in with the other macros.

IIFYM speaks specifically to fat loss from a macro nutrition and thus a caloric standpoint and is purely a means to improve body composition. IIFYM does not address health concerns of the heart, brain or other organs and does not put an emphasis on so-called ‘healthy eating’.

We always encourage people to eat foods that agree with their bodies, so if you allergic to something, don’t eat it! Remember, just because you can lose weight while eating all the foods you love, doesn’t mean that all the foods you love are good for you to eat. Cool?

breastfeeding calories

Regardless if you like to eat pizza or boiled chicken breasts, IIFYM teaches us that if you eat fewer calories than your body requires (while getting adequate protein, carbs, fat and fiber based on your goals and the energy needs of your body) you will lose weight at a steady and predictable rate.

IIFYM makes fat loss that easy. All you have to do is stay within your weight loss macros and the fat will start melting off!

The Origins of IIFYM

IIFYM was haphazardly started by a few competitive bodybuilders that grew tired of eating bland and boring food when dieting for a bodybuilding contest. The so called “bro” or “clean” foods.

The traditional bodybuilder diet is very plain, very tasteless and usually reduced to a handful of weight loss foods:

• Chicken & turkey breast
• Whitefish (grilled)
• Steamed vegetables
• Brown rice
• Rice cakes
• Oats
• Protein Shakes
• Egg whites

These are commonly referred to as ‘clean’ foods, and there are tons of them out there, all, equally flavorless and mundane. I am sure you can see how eating these things day after day, week after week for months on end would get extremely boring (part of the reason many people quit their diet or give up on their weight loss program entirely).

Sure, the traditional bodybuilder’s diet has been getting athletes shredded for years, but it has also been making bodybuilders miserable for just as long. Thank God for IIFYM!

No longer are we forced to eat crap foods that only a rabbit or a bird would enjoy now we get to eat the stuff that we always eat normally (within reason)… You know the stuff. The so-called “dirty foods” An example of these dirty foods, would be exactly what you are thinking right now.


The Origins of IIFYM


All the foods we love to eat and are told to avoid:

• Fast food
• Fried chicken
• Pizza
• French fries
• Cheesecake
• Ice cream
• Candy bars
• Cookies
• Chicken Wings
• Pop Tarts
• Donuts, desserts and anything else we find yummy!

All the good stuff that would surely wreck your diet if you even so much as thought about eating them. (or would they?)

The IIFYM Connection for weight loss

When most people start dieting the first thing they think is that they have to ‘clean up’ their diet. Perhaps they think that they need to start eating healthy or start eating ‘health food’ to lose weight.

After all, we as a society have been brainwashed for years about what is healthy, unhealthy, fattening, toning, good, bad and everything in between.

Not so says IIFYM!

Eating clean, healthy food can certainly help you lose weight and burn fat, but there is no magical connection between ‘health food’ and weight loss. Any of my clients can verify this fact. You can eat clean all you want but that does not guarantee fat loss. Especially sustainable fat loss.

The fat loss details are in the calories. Yup, calories. Something we all know about, but avoid like the plague. What I am about to say is bound to upset a lot of people. Most of the so-called nutritionist out there are more misguided than the clients they lead to ignorant metabolism damage.

Here goes:

Eating clean accidentally burns fat and causes weight loss. Kind of like how dropping a nuclear bomb on an island to kill an infestation of ants accidentally kills everything it touches.


Track veggies macros


Here is why eating clean burns fat, by accident

When we move away from foods that we enjoy in order to clean up our diets and pay no attention to calories, we automatically reduce our calorie intake. Removing sauces,  sweets, and fried food reduces calories due to simple math. Same goes for cutting out carbs after 5 pm. No magic there. Just less food.

There is no way around it. How many calories are we cutting out? Who knows. But fewer calories, certainly (calorie deficit).

The problem is that too big of a drop in weight loss calories can cause metabolism suppression or at a minimum reduce metabolic capacity, which makes steady and long-term fat loss much more difficult, and in some severe cases, nearly impossible. Usually we end up burning muscle mass instead of fat and slide backwards.

Since our daily calorie intake accounts for the majority of what our bodies look like, it only makes sense that when restrict ourselves to clean eating, we lose weight.

Eating clean, however, is not the answer to fat loss, but is simply a trick or technique that helps those who don’t count calories or macros, to reduce them. Kind of a lazy approach if you ask me.

Lazy and boring as all hell!

Case Against Restrictive Clean Eating

The prominent issue when we rely on eating clean (and thus, have no idea how many calories we are really ingesting, let alone how many our body requires). We end up starving ourselves and line up our metabolism for a bounce back that is sure to have us putting on extra lbs. soon as we start eating “normal” again. And let’s face it, eating normal usually comes a lot sooner than we expect after we force ourselves to eat nothing but boring diet food for weight loss.

Part of the problem is that people, for whatever reason, think that in order to lose weight they have to starve themselves. You hear the diet scam people saying it all the time to discredit calorie counting, just so they can sell you a meal plan or program. After all, if they can tell you that counting calories automatically equates to starvation, they have almost nearly convinced you to buy whatever scam they are selling. Don’t buy into it! You are too smart for that nonsense!

Most people, whether they are athletes or couch potatoes know that the more you eat, the fatter you get. How can anyone deny this simple logic?

And in that same line of thinking, the more ‘crap’ you eat, the faster you get fat as well. The truth of IIFYM lies right in the middle of those two statements. MORE!!!


Eat clean and Burns Fat


Moving away from rabbit food

Tracking macros via IIFYM teaches us that these so-called ‘dirty’ foods are ok to eat as long as we stay within our own required calorie intake for the day.

What bodybuilders have known for years is that everyone is different. We all have different bodies, different metabolisms, different muscle mass and a hundred other things that set us apart from everyone else on this planet. This is where IIFYM shines. Rather than telling you how many calories you need based on your gender or even based on your weight loss goals.

It looks at every person individually and tells them, with a made up stat of 95% certainty how many calories to eat. IIFYM doesn’t care if you eat pizza or chicken breast for weight loss.

IIFYM doesn’t shame you if you chose ice cream over granola. Nor does IIFYM care how often you eat, or how many meals you eat in a day to burn fat.

Eat the foods you love, stay within your own personal macro nutrient range and burn fat without the pain that most people associate with fat loss dieting!

Notice I did not say “starve yourself, and then enjoy one slice of pizza per day”. This is because IIFYM is based on Science. Not on voodoo. A 15% reduction in calories is all that is needed to make your body a fat-burning furnace, with 20% being ideal for most people

That is the basic idea behind IIFYM, Flexible dieting and tracking macros for weight loss.

There is more to it but it really is quite simple:

• Know how many calories your body burns in an average day (your TDEE)
• Eat 15-20% fewer calories every day than that number (your weight loss deficit)
• Split those calories up between fat, protein, and carbohydrates (with adequate fiber intake) in a specific way that preserves muscle, encourages fat loss, and optimizes hormone production without a drop in daily energy or exercise performance.

For more details on how to get started with IIFYM, browse the other articles on this site and check out our proprietary Macro Calculator by then end of this hour, you can be on your way to eating foods you love, and burning fat while you do it!

For those of you that want to skip to the chase, and have our team of expert IIFYM macro coaches calculate your macros and put you on a plan for rapid and immediate fat loss, please check out our Custom Macro Blueprint

We take all the guesswork and confusion out of IIFYM.
Most of our clients drop 3-4 lbs their first week, then a steady 1.5-2 lbs per week of fat loss after that, all while eating the foods they love!
We make counting macros and burning fat MINDLESS! All you have to do is follow the plan we provide you.

First, we look at 30 different variables that define your weight loss macros.

Once we calculate your personal and custom fat loss macros, we draw up a very easy to read, simple to follow blueprint that is simple as putting your left foot in front of your right foot on the happy road of fat loss.

Okay, that last line was cheesy, but really. We lay it all out for you so that you have not choice but to burn fat  (without all the pain and suffering you’d expect with fat loss diets).

Thanks so much for reading!!
Anthony Collova


Ready To Get Started?




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We actually prefer if you continue to eat the foods you love but just in the right amounts. Don't be nervous, our Custom Macro Blueprint Starter Pack shows you EXACTLY how to do it from A to Z.



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  • Katia

    I’m lost on the 3rd step I’m not quite sure how to spilt them up in fats carbs & protein

  • Jodi Theisen

    Hi there,
    I’m so glad I found your website, it is an invaluable resource for someone like me who’s aiming to recover from metabolic damage! I still have one question regarding counting carbs: Quest bars (for example) include a carb count on their packaging as well as NET carbs, which one do I input when counting my carb macros? How does this fit into my fibre count?
    Many thanks again 🙂

  • Shai Smith

    I will donate my first born to this website, Fu****g magnificent!

  • Mike

    Great site. I think history will show that this plan was invented under the name “Enter The Zone” by Barry Sears.

  • pierre

    I’m having trouble with meeting my macros, i can never eat all the carbs or fat my fitness pal tells me i should take in. i usually end up with 110 calories left in the day and about 40-50 grams of fat left and 100-120 grams of carbs. my fitness pal also recommends me to eat about 90 grams of protein but i weigh 160 and want to stay at that weight so should i eat 160 grams of protein? i read i should take in a gram per pound. i have also read that once i meet my macros i can eat whatever i want but won’t i go over my macros if i do so and is it bad to go over your macros but stay within your calories?

  • maria mariscal

    Thank you, thank you for this!!! I’m going to give this a shot and END my yo-yo dieting record!!!

  • I think this is an awesome idea. However, it would be awesome to add options in the calculator for individuals who may work high intensity jobs (Carpet Cleaner), I basically do cardio all day, and also work out intensely 5 days a week. Being able to select multiple options would be great. I appreciate this site!

  • Nancy

    Hello! I am in hopes to get some more information. I hope I don’t sound too stupid because hopefully its not something that is complete common sense and I am not getting it. It’s just that I am one of those gals that has always had a hard time gaining weight. I have never worked out so I am just about to start with trying to gain muscle. I’m not sure if it exists or not with so many things I read and hear now a days but I would consider myself an ectomorph. What I am trying to get at is, after reading about staying within my cal intake in order to lose weight.. I would think I am trying to gain weight especially if I am now going to start workingout. Is there any info here that can help someone like me? I can only assume to eat more proteins which would up my cal intake over all?? I don’t know if it is safe to assume. I’d really appreciate some direction. I have started a fitness pal account but the numbers I get here on the website are different from what I get on the fitnesspal app. And are the numbers I get here for example per day I need to eat 108 for protein. Is that grams? I would think so. I really hope you’all can please help me. Thank you

  • Shelley

    Thank you 🙂

  • Manuel soto

    This is what confuses me. Let’s say your eating at a restaurant and there is no nutrition labels what do you do to figure out the numbers in that food?

  • You use your brain, and figure it out.
    Ask your server
    Ask the cook
    Look it up online
    Order food that is easy to track. Grilled chicken breast for example is a lot easier than lasagna.

    Common sense Manuel!!!!

  • Aaron

    You mean go over your micros not macros as in your vitamin C or Iron once meet your micros you can eat whatever you want to fill in therest of your macros you should eat 160 grams of protein if you are looking to maintain or build your muscle. You can try eating pizza for your fat as a dirty food or chips but for clean you can try almonds, olives, some red meat, salmon, peanut butter, butter, bacon, bacon, and more bacon :p

  • Aaron

    You listen to the calories provided here as they’re Better calculated than my fitness pal just use MFP as a way to track your macros don’t use the provided ones. You would have to eat the amount of calories it says on the Bulking side there is a Cutting, maintenance, and bulking which is what the amount of calories you must eat per day. You would choose the option for 1 gram per pound of body weight for protein. And yes the protein is in grams good luck! You’ll be a pro in no time 🙂

  • erin

    How often should I adjust my Macros? I mean If Im going to be shedding weight (since I am about 45lbs overweight, I don’t continuously level my macros at my 174 weight.

  • Ra7ae1

    Awesome!! Thans @way_protein (instagram) for recommending this site.

  • Dave

    2100 calories to cut! Let’s go! 160p 209c 90f!!!

  • Jack

    I would love to believe the things you guys are saying, but this text consists of a pile of allegations with a few lashes to the main sportsman basically by calling them ignorant ‘bro’s’ for believing the things professional nutritionists tell him. The thing i’m missing here, is a good foundation.

    This text raises more questions than answers to me. The biggest one being: Why is the difference between simple carbs and complex carbs unimportant? Correct me if I’m wrong, but doesn’t the sudden increase of blood sugar create a glucagon drop which causes hinder to the body in reducing bodyfat? And don’t simple carbs get broken down to glucose more easily, which results in too much glycogen storage, causing sooner glucose-to-fat conversion?

  • Got a smartphone? download myfitnesspal app and learn to use it.

  • I am still trying to get a grip on the differences between figuring out your iifym numbers and what my fitness pal tells you. very different.

  • I’m so glad I found this site. I gained 30 lbs after my thyroid turned off years ago and I’ve been trying to lose that weight for ten years. My thyroid was stated back up but it has remained sluggish. I have had three children and easily lost my baby weight within a couple of weeks of birth. I dont gain weight easily, but traditional diet and exercise programs didn’t work. Apparently I’ve been starving my body for years and simply maintaining the excess fat. I’m going to try this. I also just started my own distributorship with It Works! Global and I plan to share this website with my customers because there is no magic pill that can accomplish what eating properly can. My products along with this website should garner great results and I am definitely planning to personally do it and be an example. Thanks!

  • Felipe

    What you need is a caloric surplus, which means you need to increase your daily calorie intake by 20%

  • Felipe

    Its the same thing people!!! A calorie is a calorie is a calorie. To lose weight you need a calorie deficit and to gain muscle you need a caloric surplus.

  • Felipe

    Calorie deficit means you lower your daily calorie intake by 20%

    Calorie surplus – Up your calorie intake by 20%

  • My fitnesspal.com wants to stave you. We want to feed you as much as we can while you still lose weight.

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  • Semper Fi

    You are correct – Your 1 step past the Macro game and heading towards Micro Nutrition. Stick with it – This info is the most basic for beginners and while it works it could certainly be improved – FYI – a little Post workout simple carbs help 🙂

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  • Nick

    How close do have to be to your macros , some days I’m under around 6-9g on my total for the day

  • Melissa

    So I just started tracking macros as opposed to counting calories but I’m worried my activity level is totally wrong. I have a sedentary job where I work 9 hour days but I try to get in the gym for 30-90 mins at least 5 days a week. Does averaging an hour a day for 5 days make me active? It doesn’t seem like it would but I’m into lifting as opposed to steady state cardio so I wasn’t sure if the weights make a difference. Just want to make sure I get an accurate number so I can put on some muscle. .

  • Abegail

    So let’s say I’ve met my carbs and calorie for the day, and missing a few protein , how do I consume the remaining protein that I need without going way over my calorie and carbs or vice versa.

    Thank you

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  • Jay

    Jodi, do not use NET carbs toward your total carb count. NET carbs are total carbs minus FIBER to give you your NET total. You would count the Quest bars carbs towards your carb count and the fiber toward your fiber count. When you input all your info into the IIFYM calculator it will give you total carbs and total fiber, hit that everyday. Quest bars should fit in perfectly! I hope this makes sense. Good luck!

  • Jay

    Use the IIFYM calculator then put those numbers into your MYFITNESSPAL app. It helps me to try to hit my macros only, and not even look at total calories. If you can hit all your macros then you will fall within your calories no matter what. Try it.

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  • alissa

    I’m totally confused on how every food is either a carb protein fat or fiber. What are vegetables? Fruits? Milk? Ice cream with ores and fudge? Pizza too, pizza is literally carbs with fat on top so how do you account for that?

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  • Emma

    Can you provide a list of what I should and shouldnt eat?

  • Lisa

    I’m looking to lose 15lbs …. I now weigh 168 …. A friend of mine calculated my macros to be 30g Fat … 100g Carbs …. 115g Protein …. at 1,150 calories …. does this seem correct ?

  • becky

    What about sugar. I was told that If I don’t do enough cardio then I should count my sugar in as fat. Reading this states to cut back on the carb portion. I guess then I would be cutting back on sugar as well. so sugar does not get counted at all because it has no nutritional value and can be cut back on when cutting back on carbs when you are starting to be at a stand still with weight. Am I correct on this?

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  • lynn

    it’s STILL important for reasons OTHER THAN FAT LOSS to eat “healthy” foods and to consider things other than macronutrients. question: if i eat more “dirty” foods, wouldn’t i end up having to eat less food overall in a day? for instance, i think a Baconator meal at Wendy’s (my personal favorite) is about an entire day’s worth of calories for me. i can’t possibly JUST eat that. i would starve.

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  • So does ice cream magically become healthy as long as it fits my macros?

  • Eating

    IT’ll change your life!!!!

  • Mel

    but what if you cant hit carbs but go over in Protein and fats? is that bad

  • Raquel

    I’m 400 pounds. Currently eating 1700 calories a day abd working out 3/4 times a week walking a mile or two each time.

    List 60 pounds but need to lose a lot more…. this is telling me to up my calories and portion and fat, etc but when I do I gain weight.

  • jacqui

    I use my fitness pal already but never kept an eye on the carbs, protein section just the calorie intake so ill have a try at this and see from there.

  • Alister

    “an specific”? Does IIFYM affect brain function? I’m in university and I can’t get dumb. This is a commercial site filled with grammar and spelling errors. Is it a scam?

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  • Rob

    Fiber is a Carb, however it is an insoluble carb, meaning your body can’t break it down and use it as sugar. Therefore you subtract the # of fiber from carb total to get your net carbs.

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  • Rebecca

    What is the best app to use to count my macros?

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  • llko

    Never even heard about this until today. Another fad. Another thing to watch crash and burn, baby.

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  • Taylor Davidson

    On the iPhone 6 I use an app called my macros+ and I love it!

  • claireconnolly

    I’m sorry admin, but the whole theory is based on eating what you want–not ordering chicken breast because you know it is healthy and you know what’s in it. It’s easy to eat clean at home, and also easy to count macros. Manuel is right. When you go out to eat you want something delicious that you can’t make at home, and there’s no way to know how many grams of fat/protein/carbs are in it unless you’re at a chain restaurant. Even a simple blueberry muffin varies greatly from place to place. You can guess your macros but no way can you always guess accurately, maybe not even close.

  • I did a different program – but have been doing macro based diet for 7 months and its the truth. Easy to stick to, and I still eat pretty clean. Strongly recommend.

  • Crystal

    You said you did a different program do you mind if i ask which it was?

  • I think it is based on Carb-Fat-Calorie-Microcycle. See more info here http://weightlosshormones.org/diet/jeans-diet-review/

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  • Haley Robinson

    sounds crazy, but I’ve been doing it and it works! I am 193 and eat more calories than you in a day. Give this diet a try! You are starving your body and don’ realize it. Take it from someone who has tried 100 different diets, it works.

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