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’s Why: If you used the IIFYM calculator to get your macros, you already counted the calories […]

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

  The numbers that the IIFYM macro calculator spits 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 consume daily because they have never accurately tracked their calories […]

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Is it true that vegetables are a “free food” and don’t need to be tracked?

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. Having helped over 25k clients per year lose weight with our macro diet plan, I can’t even count the number of times this fat burning question comes up. […]

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

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

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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 the gross amount of carbohydrates, not net carbs. Losing weight is all about the gross amount of food we eat, which is why there’s no reason to subtract fiber from carbs. So, […]

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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. Yet, to start you should already have calculated macros. If you don’t, here’s the macro calculator. The key is tracking your macro, and stay within 5 grams of your daily allotment. Go […]

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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 bodybuilding show that requires ultra-low levels of body fat or a competitive athlete, stressing about eating every few hours is hardly part of a successful fat […]

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Should I limit fruit or dairy products while doing IIFYM?

No, is the simple and short answer here. Unless you have an intolerance (autoimmune disease), allergy to certain products or dietary preference, there’s no reason to limit yourself here. Dairy products and fruit aren’t the culprits that cause fat gain. The Proven Reason Fat Gain Occurs It’s the overconsumption of calories, so if you’re consistently […]

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Do I count the bread towards my protein intake even though bread is a carb source?

  Yes! Count everything you put in your mouth, no matter the source. It won’t increase your protein intake by a lot but it will help you reach your daily allotment.

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Should I adjust my macros on days that I don’t exercise?

Image Source: MyFitnessPal (Under Armour, Inc.)   If you used our Macro Calculator or bought a Customized Macro Blueprint for your daily macro intake, then you don’t have to make any adjustments to the macronutrients provided. Both scenarios take into account your weekly needs and divide by 7 to give you a balanced amount of daily macros to […]

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What nutritional supplements do you suggest?

  There are only a handful of nutritional supplements that are back with scientific evidence. Here are those supplements: Nutritional Supplements Worth Your Time  Gender-specific multivitamin Omega 3 fatty acids from fish oil or flax seeds (don’t forget to log the fat with your food) Protein powder to help you hit your protein intake (whey […]

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