HOW DO I START TRACKING MACROS TO LOSE WEIGHT WITH IIFYM?
The official flexible dieting guide on how to start tracking macros and burn fat with IIFYM The most common question we get from our readers that want to burn fat:
In this article I will take all of the guesswork out of IIFYM and flexible dieting, and give you a specific path to follow to start your weight loss journey today:
1. Buy a digital food scale (weigh your food in grams, uncooked)
2. Sign up to MacroTracker.com (log all of your food in grams, uncooked).
3. Use the IIFYM Calculator to get your exact fat loss macros based on your specific body and energy levels.
4. 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)
5. Log every single thing you eat at Macrotracker.com, not matter how small, or how “healthy” you think it is. If you eat it, track it!
6. 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), every day (the IIFYM Macro Calculator is the most accurate diet calculator there is. 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)
7. To dial in IIFYM with more accuracy, follow these steps:
-Eat at least .8 gram 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. Please 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.
8. 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 necessary.
9. 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 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, support@iifym.com
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?
Hey Hal..
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?
Hello
Once you order the Blueprint, send an email to support@iifym.com – Let us know that you want to have the low carb option. You will be good to go!
Hey Anthony,
If I order the blueprint, will this allow me to adjust macros as I progress with weight loss??
100% ABSOLUTELY!
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.
Hi Don
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?
Thanks!!
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.
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.
Hi Beth
Our meal plans are awesome. For full details, please message us at support@iifym.com