FAQ Archives - IIFYM Archive - IIFYM

Do I add back calories I burn during exercise?

This is one of those questions we get every day. “Should I add calories that I burn during exercise back to my total”. While I can see why this is tempting, the answer is a firm, absolutely not! Here is why: If you used the IIFYM calculator to get your macros, you already counted the […]

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Is it true that vegetables are a “free food” and don’t need to be counted for weight loss?

Do I count vegetables in my macros or are they free calories? Out of the 200 emails we get every day, this question is asked probably 5 times. Of the 16k clients we have helped lose weight, I can’t even count the number of times this fat burning question comes up. It is a great question and the […]

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What is the best way to start IIFYM after a low carb diet?

Switching from a low carb keto diet, to flexible dieting can be a bit tricky. Not due to IIFYM mind you, but due to the fact that when eating such low carbohydrates, your body has been trained to perform a certain way. Once you start adding carbs back in to your diet, your body might […]

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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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