All About Diet Counting Macros
“If It Fits Your Macros” or IIFYM is a flexible diet plan that helps individuals lose weight without being too restricted in the process. You can use the IIFYM calculator to track macronutrients (macros) in your diet rather than counting calories – which is more restrictive. The IIFYM diet helps you to eat anything you want and still lose weight. That’s why it’s also known as “flexible dieting.”
All you have to do is count your macros and not the number of calories you intake. With the IIFYM dieting plan, you stick to your daily macros goals and automatically consume fewer calories in the process. That way you may lose weight quickly and effectively using the IIFYM dieting plan compared to most of the other dieting plans out there.
This article provides information on diet counting macros and using the IIFYM calculator.
What Is Macros?
Three macronutrients make up every type of food you eat – they are carbohydrates, protein, and fat. While most food items contain all three of these macros, some food items have only one or two of these macros. Your body needs all these three macros in different proportions to function properly.
The macros diet is designed to lose weight by setting a goal for the amounts of protein, carbohydrate, and fat you consume per day. You won’t have to eliminate your favorite food items or count calories like some other diets when you stick to the macros diet. You can consume anything you like provided you stick to your daily macros count.
The IIFYM calculator will help you determine the exact amounts of macros you require per day.
What Is The IIFYM Diet Plan?
The IIFYM diet plan was first designed by Anthony Collova – a fitness enthusiast who became frustrated with traditional dieting plans. The IIFYM plan focuses on macronutrients in your diet rather than calories. Three types of macros are tracked by the IIFYM calculator.
. One gram of protein contains four calories
. One gram of fat contains nine grams of calories
. One gram of carbohydrate contains four calories
Following the IIFYM diet is quite simple. It involves a few steps that you need to follow.
. Calculate your macros – This calculation is important to determine how many grams of protein, fat, and carbohydrates you need per day to meet your weight loss goals.
. Meeting your macros goal – Once you know your macros, you should stay with them each day. Your food intake will be tracked and adjusted as required.
Many people prefer the macros or IIFYM diet because all food groups are allowed in this plan. They don’t need to count calories or eliminate certain food items when following this diet plan. The IIFYM calculator can be used for people who want to lose weight as well as gain weight.
How To Calculate Your Macros?
Getting started on the IIFYM diet plan involves calculating your macros. You can use the macros calculator on the IIFYM website or do it manually. Here is how to calculate your macros.
Calculate your basal metabolic rate (BMR)
. Adjust your activity level – Your BMR should be multiplied by an activity factor – to get the calorie amounts based on your activity level. This figure is known as your TDEE or total daily energy expenditure.
. Adjust the calculation based on your weight goals – If you plan to lose weight, you should reduce the intake of calories by at least 5-25% while you need to increase the calorie intake by 5-15% if you want to gain weight.
. Determine your macros – Your fat intake should be 0.4g per pound of body weight. The protein intake should be 1.0g per pound of body weight and all remaining calories should be allotted for carbohydrates. Once you do the calculations, the final IIFYM diet plan should tell you how many grams of protein, carbs, and fat consumed per day. It will also reveal the number of calories you take per day.
Benefits Of The IIFYM Diet Plan
The IIFYM diet focuses on macronutrients rather than calories. It’s a great tool to lose weight quickly and effectively. If you stick to a traditional diet plan, you may rely on calorie counting to lose weight. But this may not be 100% effective in losing weight fast. For example, 5.5 ounces of salmon and a Snickers bar have the same number of calories. But these two food items have different macros.
Both food items have a large amount of fat. But salmon is packed with protein while the Snickers bar is packed with carbohydrates. The macros in these two items can affect how you lose weight during the process.
The IIFYM diet reduces calories by at least 5-25% when you want to lose weight. Following such a diet plan can help you lose weight fast and effectively. The IIFYM diet is high in protein. It will improve your metabolism and help lose weight fast. You can use the IIFYM diet to gain weight, too.
You can eat your favorite foods with the IIFYM diet. You don’t have to eliminate any food item when you follow this plan. This will allow you to release some of the guilt associated with following a more restricted diet plan. The IIFYM diet is a more enjoyable experience compared to most of the other diet plans.
The aforementioned article provides information on diet counting macros and using the IIFYM calculator.