IIFYM - – If It Fits Your Macros, A flexible diet plan

Carbs at Night: Fat loss killer or imaginary?

There are quite a few things that everyone in the fitness industry KNOWS. You have to eat 8 meals per day, consume 400g+ protein per day, do fasted cardio, use heavy weights to bulk up, and light weights wit high reps to tone up… oh wait, those are all BROSCIENCE! Don’t get me wrong, bodybuilding […]

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Time to put on your grown up hats!

Please tell me you have heard this saying before? If not, let me try another one such as “quit complaining and just make a decision already?” If you haven’t heard this then you’ve been living under a rock. All kidding aside, this whole debate about which is healthier for you “organic or conventional (regular) foods,” […]

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Which TDEE formula is best on the IIFYM calculator?

In step 1 of the macro calculator, the most accurate formula is the Lean Mass option. This allows you to enter your body fat percentage, which calculates your nutritional needs off of your lean body mass (muscle mass) rather than your total body weight. An easy way to break it down in to very simple […]

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What do I do if I hit my macros but have left over calories?

I founded IIFYM.com in 2011 specifically to show people a new way of weight loss. Not just a weight loss diet but a fat burning program that is centered around rapid fat loss while eating the foods you love. First with the introduction of our  macronutrient calculator and then a few years later when we […]

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Should I subtract fiber from my carbs?

When it comes to IIFYM and fiber, there is no additional math. With IIFYM and weight loss, we base everything off of gross carbohydrates, not net carbs. Losing weight is all about the gross amount of food we eat. So, if your macro diet dictates that hit 150 grams of carbs and 30 grams of […]

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Do I have to eat junk food with IIFYM?

You can eat any kind of food you like while doing IIFYM. Clean, dirty, paleo, low carb, high carb. Anything you want. The key, is tracking your macro, and stay within 5 grams of your daily allotment. Go over on any single macro nutrient and you are no longer hitting your macros. Remember that it […]

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Why does the Flexible Dieting macro calculator tell me to eat so many calories?

The numbers or IIFYM Calculator spit out, are based on the numbers you input for your body and energy levels. Most people think these numbers are high for one of two reasons: 1. They really have no idea of how many calories they really do eat to begin with because they have never accurately tracked […]

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Do I have to eat every few hours if I want to burn fat?

Meal timing is far less relevant that most people are aware of. This is not to say that it should be neglected, however unless you are training for a body building show that requires ultra low levels of body fat, stressing about eating every few hours is hardly part of a successful fat loss strategy.

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Should I limit fruit or dairy while doing IIFYM? Don’t they make you fat?

Do I count the protein in bread even though bread is a carb source?

Yes. Count everything the you put in your mouth, no matter the source

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Should I adjust my carbs or macros on days that I do not exercise?

If you used our IIFYM Calculator to figure out your daily macros, then you do not have to make any adjustments to the macros it gives you. Our calculator takes your weekly needs and divides by 7 to give you a balanced amount of daily macros to eat. Please remember, that carbs do more than […]

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What supplements do you suggest?

1. Gender specific multi vitamin 2. Vitamin c & Vitamin e (water & fat soluble antioxidants) 3. Omega 3 fatty acids from fish oil or flax seeds (don’t forget to log the fat with your food)

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Products We Like page

Coming soon!

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Circadian Article Sources

  Afaghi A, O’Connor H, Chow CM. ‘Acute effects of the very low carbohydrate diet on sleep indices.’ Nutritional Neuroscience, 2008 Aug;11(4):146-54. 2. Arble, D., Bass, J., Laposky, A., Vitaterna, M. and Turek, F. (2009). Circadian Timing of Food Intake Contributes to Weight Gain. Obesity, 17(11), pp.2100-2102. 3. Baron, K., Reid, K., Horn, L. and […]

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