Welcome to our official quick-start, flexible dieting guide on how to start tracking macros and burning fat with IIFYM! In this article we take the guesswork out of IIFYM and flexible dieting, giving you a specific path to follow to start your weight loss journey today.
These steps are your roadmap to success. IIFYM is guaranteed to work if you follow the process.
Use the IIFYM Macro Calculator to get your exact fat loss macros based on your unique body, and your specific energy levels.
Get your personalized IIFYM Macro Meal Plan (complete with home-based workouts, and gym-based workouts, depending on your preference.) Have all the guesswork taken out of the equation with all your meals planned for you, according to your exact macro requirements! We’ll adjust your macros, and your meals accordingly as you lose weight so you’ll never have to worry about the dreaded plateau.
If you want to do it yourself, follow these steps:
Buy a digital food scale and weigh your food in grams, uncooked.
Sign up to myfitnesspal.com. Log all of your food in grams, uncooked.
Weigh everything you eat for the first 3 months. Eventually, you can eyeball it but we suggest staying consistent with the scale for best results.
Log every single thing you eat at myfitnesspal.com, no matter how small, or how “healthy” you think it is. If you eat it, track it!
If dieting to burn fat and lose weight, eat between 15% – 20% calories less than your body needs. This is your TDEE (total daily energy expenditure). Calculate your TDEE with our TDEE Calculator. If you are trying to put on muscle mass and gain weight, eat between 5% and 10% more calories than your TDEE, every day (preferably from carbs).
To dial in IIFYM with more accuracy, follow these steps:
Eat at least .8 grams of protein per pound of lean body weight (total body weight, less total fat weight).
Eat between .3 – .4 grams of fat per pound of lean body weight.
Any remaining calories you have left in your daily total will come from carbs.
Take in 20-25% of your lean body weight (in grams) in fiber every day (this should be included in your carbohydrate total).
Drink 3-4 liters of water per day in addition to any other liquid you consume.
The more consistent your sodium and water are, the more stable your weight will be. While important to many functions in the human body, sodium and water have very little relation to fat loss, but does have a large effect on water retention and body weight fluctuations. We mostly encourage sodium tracking so that it is easier to track your body weight, and thus make your adjustments based on more accurate information.
Once your fat loss stalls, reduce your daily intake of carbs by 10-15 grams (people with more weight to lose can go higher than those with less to lose.) Adjust your macros ONLY when your fat loss stalls for 10 days or more. Never reduce calories, carbs, or fat if you are still making fat loss progress. Any changes you make should be few, infrequent, and deliberate.
Things to remember:
Select foods that are rich in micronutrients (vitamins and mineral) first. Once your micronutrients are met, go for food that you enjoy eating, while staying within your personal range of macros. (Once micro-nutrients are met, worry less about the foods you eat, and more about the macros you meet).
Take a gender-specific multivitamin to ensure your micronutrients are being met.
So, I just start by tracking all of my macros, and the weight will start coming off?? What if I am too full to eat all of the macros in a day?My plan says to eat 105 gm carbs daily. I’ve never eaten that many carbs ever, and don’t lose weight. I was told I’m insulin resistant, so I have to limit carbs.
Correct.. Hit your macros and you will lose weight like clockwork.
If you are too full to eat, you need to select other foods that are less volumous. Can’t get enough carbs? Drink some orange juice for breakfast. Can’t get enough fats? Add some grass fed butter to your meals. Simple as that..
Unless your doctor has run a blood panel, there is no way to know if you are insulin resistant.
Is it net carbs you count or total carbs
We only focus on total carbs. Net carbs are for keto and other low carb fat loss programs. With IIFYM, we try to stuff as many carbs into your macros as possible so that you give your body as much fuel and energy as it needs, while also keeping your metabolism high. Total carbs only.
Hey i am 14 years old girl and i really want to be thick in the legs and buttocks and i don’t see results i don’t know how many calories i should eat and how much protein i should eat and it really frustrates me and i can’t drink protein drink because i’m too small you can help me please I want to be thick
Hi Neta. Thanks for reaching out. As a 14 year old girl, your body is still developing and changing. Our recommendation would be to have a conversation with your parent or guardian for guidance. We do not recommend dieting for someone of your age and feel that you would be better served by seeing a pediatric dietician.
After getting macros with calculator, do you recommend hitting those goals every day or is there a recommended rest day defecit?
Hi Dani. That is a great questions. Your macros are intended to keep you in a weekly deficit. You should only need to take a refeed day when you plateau and your macros require adjusting. You generally want to be consistent with your nutrition.
Hey there. I have severe insulin resistance (formally diagnosed by my endocrinologist after labs), just started metformin and was told to restrict carbs. Will IIFYM work for me?
Absolutely it will work! …And do you are 100% protected, there is a 30 day money back guarantee with the Blueprint.
Click here to get started: https://store.iifym.com/order-formj81sdmb7
I purchased the blueprint and recipe book etc last night. I paid through paypal. Are these materials being shipped to me, or do I access them online? I have gotten no information from IIFYM, not a receipt for payment or anything regarding my purchase. Where do I go from here?
Check your spam folder.. We sent you an email soon as you ordered. It has instructions to follow that told you how to login to your dashboard. We will email you your Blueprint once complete. If you don’t have anything in spam, please send us an email so we can dig deeper, [email protected]
What percentages do you use to calculate? I read to add extra 400 calories while breastfeeding but how do you break down your macros?
Hi Liz.. We don’t actually use percentages. Our calculator is the most advanced one available and uses a proprietary algorithm to calculate macros.
Applying percentages and ratios in not very accurate since it set the macros up to their relationship to one another rather than to what the user actually needs.
As far as nursing, I am not qualified to give medical advice, but ll of the reserch I have done leads me to understand that 400-500 calories seems to be the norm..
Hi, i could eat anything as long as i consume the macros i need daily in order to lose weight?
Absolutely. This is the whole point of IIFYM. you can eat it and burn fat at an alarming rate, If It Fits Your Macros.. Simple as that.
Hi is there a way to do this plan while keeping vegetarian? I’ve been a lacto-ovo veggie since I was a kid and I just can’t make myself eat meat/fish.
20% of our clients are actually vegan, so yes. you can absolutely follow IIFYM. Remember, we don’t limit your food choices.. This is what makes it so sustainable
Hi. i would like to purchase the blueprint. Is there a low carb meal plan that i can follow?
Once you order the Blueprint, send an email to [email protected] – Let us know that you want to have the low carb option. You will be good to go!
If I order the blueprint, will this allow me to adjust macros as I progress with weight loss??
The Macro Blueprint gives you a specific set of instructions to follow when your progress stalls.
We also make sure you have a hyper clear way to measure your progress so you don’t waste any time confused about whether you should act or not.
Click here to get started > > https://store.iifym.com/advanced-macro-report-order-page
I eat primarily whole food plant based vegan. I’m a bit confused on what I’m buying on your site. Is it a recipe book? or a more in-depth write-up of the macros. I’m interested in a meal plan with macro focus but can’t tell if you offer this on a wfpb vegan diet. I see you ask about vegan in your analysis.
The Macro Blueprint is a personalized program that leads you out of confusion and overwhelm on to a path that takes you exactly where you want to be (weight loss and physique wise).
Personalized macros, with a step by step strategy that shows you how to adjust your macros based on your progress. Refeed instructions, example meal plan, cardio program, 100 macro friendly recipe guide plus a lot more.
The Blueprint has everything you need to get started on your (vegan) weight loss journey.
Three quick questions:
1) Do you suggest starting with just counting macros (same macros every day) before trying to add in carb cycling?
2) When starting carb cycling, is there a way to get a recommendation on macros based on a specific exercise program (i.e. if doing Farrell’s, which is kickboxing 3 days/week and strength training 3 days/week, would the highest carb days be on kickboxing days or strength training?).
3) Do you incorporate intermittent fasting?
You are overthinking it Emily.
IIFYM + Carb Cycling, Plus Intermittent fasting.. WHy are you trying to make this so complicated?
Just hit your macros and you’ll lose weight. carb cycling won’t help. IF won’t help. Keto won’t help..
All you have to do is hit your macros. That’s it!
The more you change, the more unsustainable you are going to make this.
I have Hypothyroid. Keto and intermittent fasting is about the only way I can lose weight. Will this work for me? I’m so scared to try lol.
If we use your macros calculator to get a total # of calories per day, do we then need to subtract the 10-20% from those calories to lose weight? Or do we eat the calories suggested from the calculator. Thanks
The calculator provides you with the calories and macros you need based on the goal you said you want to achieve.
Started counting my macros. For my calculated macros I’m struggling to hit my carbs by a lot and going over my fats by a couple grams. Proteins is spot on. Is it ok to lower the carbs by 5% and raise my fats by 5%? I’m at 45% carbs 25% fats 30% protein.
Macro ratios are outdated and not important. What is most important is that you are hitting your protein goal daily. If you are struggling with going over your fats, consider looking at your protein sources and choose leaner proteins so that you stay within your total recommendations. Can you lower carbs and increase your fats? Yes. But keep in mind that carbs are 4 calories per gram and fats are 9 calories per gram so they are not an even exchange. At the end of the day, you want to try to be consistent in hitting your recommended macros daily.
I joined the 28 day challenge and received an email about the meal plan. I am a planner and this seems right up my alley; however, you show what you won’t get but I would like more on what I will get in way of meals (an example or two). I am a foodie and love to cook and to your point, egg whites, chicken breast and tilapia isn’t my thing. I want meals that taste good, are satisfying and have variety and obviously will help me meet my goals.
Our meal plans are awesome. For full details, please message us at [email protected]
How do I adjust macros for breastfeeding? I want to be sure and still produce milk, but I’d really like to start losing weight. Thank you!
All of the current scientific literature we have studied indicates that the average nursing woman requires and additional 200-500 calories to account for milk production.
In terms of macros, we commonly see nursing women increase the numbers we provide them with by:15-20 grams of protein20-30 grams of carbs20-25 grams of fatWe cannot offer concrete recommendations for nursing clients so again, you must check with your doctor prior to starting any weight loss program while nursing.
This blog post we wrote on IIFYM and breastfeeding nutrition also has some great information. https://www.iifym.com/breastfeeding-macros-fat-loss/
If we have two of the medical diagnosis choices listed which one should we choose? (Hashimotos and PCOS) Also, would Hashimotos even count if the thyoroid has been totally removed? Thanks!
Hi Jessica. If you have multiple medical conditions, you will want to select all that apply. Once you purchase your macro blueprint, your information will be reviewed by a coach and if we have any additional questions we will reach out to you. You will want to consult with your physician prior to starting your plan just to be sure your plan is inline with your doctors recommendations.
how do you know when you have hit plateau?
Hi James. When your weight has remained constant with no change for at least 10 days, you are in a plateau.
I just used the Macro Calculator. Are the results that I received broken down with the 50-30-20 approach? I am trying to build my glutes and I would like to know if these macros will help me reach my goals.
Hi Grace. Did you request lean bulking macros?
This might be a little confusing, but when you use a macro ratio, you’re setting your macros based on the relationship of one macro to another, but this doesn’t really make sense.
You see, the human body doesn’t care what the relationship between carbs and fat are, or fat to protein.
What it cares about is getting enough of each macro so they can do their specific jobs.
– Protein repairs muscle
– Fat regulates hormones
– Carbs aid in muscle recovery, and provide energy
So rather than setting your macros at arbitrary numbers, we simply give your body as much as it needs so it can function optimally and help you reach your fitness goals.
You CAN calculate a percentage if you want, but it isn’t necessary.
I used the IIFYM Macro Calculator, but do I need to increase my macros on the days that I exercise, or does this already account for exercise?
Hi Antoinette. The macro recommendations you received are based on an overall weekly deficit according to the information you provided. Ideally, for the most consistent progress, you want to aim to hit the same macros daily regardless of exercise. If you are training for something specific like a marathon, carb cycling may be beneficial to incorporate into your routine, but for the average person it is not necessary.
I have lost 70-75 lbs through calorie deficit (at times very restrictive) and low carb eating since April 2019. I’m concerned that if I start IIFYM with my macros that I will go up with my weight. How should I transition? I want to lose another 5-10lbs.
Just to be clear the macros received are to be consumed every day or do I need to divide the carbs/fat/protein amongst the meals I eat
Hi! I am a travel nurse, searching for help with nutrition on my journey to a healthier lifestyle. I currently have my meals delivered to my hotel. I asked the company delivering, if they could tailor my meals to my macros and they said No. So I am on the hunt for a solution. I have trying to lose 50 lbs. I have a mini fridge and I work 6 nights a week, with my off day being Sunday. It’s been very difficult to work within these constraints.
Hi! I have lost 35lbs this year following a shake diet. In the course of a month I gained 10lbs back after a vacation and pneumonia infection. I am interested in trying your diet, however, I am curious how your algorithm guesses our lean body mass? I am very obese, but making changes. I am worried that my lean body mass is actually less that estimated because I have such a high fat percentage, and it may throw off my macros. For someone with more than 100 lbs to lose, and having PCOS, any progress should be celebrated, but I really want to get more done this year. Let me know your thoughts!
Hi Abby! Thanks for your comment. Our calculators don’t factor in an LBM for someone with a little more weight to lose. The recommended macros are going to be calculated based on your weight, height, age, sex, and activity multiplier. While losing weight with the medical condition of PCOS can be a challenge with the right nutrition and exercise program you should be able to see good results. If you haven’t joined our Facebook page you might put in your request. You can extra support through that platform.
Do you have to be on Facebook or something sort of social media to participate in the group?
We do have Facebook accounts for support. But if you have questions you can always send an email to [email protected] to get your questions answered if you are not on social media.
Does walking also counts as cardio?
Thanks for your question. Walking is cardio but more importantly, walking is great for heart health, getting in more movement throughout the day, easy to implement.
I am a big fan of walking as a form of exercise. I have a client who has lost 70 pounds with good nutrition and just walking.
Hi there! So I mostly do crossfit workouts, about 30min to 1hr. How do crossfit workouts calculate into the macro calculations?
You want to put more emphasis on your overall activity level. I would encourage you to join our Facebook page and ask for a macro check https://www.facebook.com/groups/iifym