IIFYM, or "if it fits your macros," is a dietary approach that's gained popularity in recent years. It's also known as "flexible dieting," and it's different from traditional calorie-counting because it focuses on the amounts of protein, carbohydrates, and fats in your diet instead. As long as you're close to your target macro numbers (the exact amount can vary), you have a lot of freedom to choose which foods you eat. This approach may sound advanced, but it can be useful for people trying to lose weight, gain weight, or maintain their current weight. It can also be used by those following a specific diet like the keto diet. If you're not sure if IIFYM is right for you, a trainer or health coach can provide guidance.To determine your daily macro targets for weight loss, weight gain, or overall health and weight maintenance, you can use a macro calculator. If you want to customize your macros for a specific goal, like figuring out how many grams of fat you should aim for on a keto diet, you can use the calculator to get personalized recommendations

Macro Calculator

Should I track my Macros?

Tracking your macronutrient intake (protein, carbohydrates, and fat) can be a useful toolfor achieving specific nutrition goals, such as losing weight or gaining muscle mass. However, it may not be suitable for everyone. Some potential benefits of tracking macros include:

  • Providing more structure and accountability for your diet
  • Allowing for more flexibility in food choices
  • Helping to ensure that you're meeting your nutrient needs

However, tracking macros may also have some drawbacks, including:

  • It can be time-consuming and require a lot of effort
  • It may lead to an overly restrictive or obsessive focus on food
  • It may not be sustainable in the long term

Ultimately, whether or not to track macros is a personal decision that depends on yourindividual needs, preferences, and goals. If you're considering tracking macros, it'simportant to find a healthy, balanced approach that works for you. It may be helpful toconsult with a registered dietitian or healthcare professional for guidance on how totrack macros in a healthy, sustainable way.

Does Flexible Dieting work?

The flexible dieting approach involves tracking the intake of macronutrients (protein, carbohydrates, and fats) rather than calories. This approach allows for flexibility in the types of foods consumed as long as the macronutrient goals are met.

There is some evidence to suggest that flexible dieting can be an effective way to lose weight or maintain a healthy weight. For example, a review of 11 studies found that flexible dieting may be as effective as traditional calorie-restriction diets for weight loss and weight maintenance. However, it's worth noting that the effectiveness of flexible dieting may depend on the individual and their ability to accurately track their food intake and meet their macronutrient goals.

It's also important to note that the flexible dieting approach may not be suitable for everyone, and it's not the only way to achieve weight loss or maintain a healthy weight.

It's important to find a healthy, balanced approach to nutrition that works for you and meets your individual needs and preferences. This may involve tracking macros, but it may also involve other strategies such as focusing on whole, nutrient-dense foods, incorporating physical activity into your daily routine, and finding ways to manage stress and promote overall well-being.

Here are a few tips for getting the most out of flexible dieting:

  • Consult with a registered dietitian or healthcare professional: They can help youdetermine appropriate macronutrient targets based on your individual needs,goals, and medical history, and provide guidance on how to track your macros ina healthy, sustainable way.
  • Focus on whole, nutrient-dense foods: While flexible dieting allows for flexibilityin the types of foods you eat, it's still important to prioritize whole, nutrient-densefoods such as fruits, vegetables, whole grains, lean proteins, and healthy fats.These foods can help you meet your nutrient needs and support overall health.
  • Incorporate physical activity into your routine: Exercise can help support weightloss and weight maintenance, as well as improve overall health and well-being.Find physical activities that you enjoy and that fit into your schedule.
  • Find ways to manage stress: Chronic stress can impact your eating habits andoverall health, so it's important to find ways to manage stress, such as throughrelaxation techniques, exercise, or talking to a mental health professional.
  • Be consistent: Consistency is key when it comes to flexible dieting. Aim to trackyour macros regularly and be consistent with your food choices to help youachieve your goals.
  • Don't be too restrictive: It's important to find a balance and not be too restrictivewith your food choices. Allow yourself some flexibility and indulgences inmoderation as part of a healthy, balanced diet.

How can I calculate macros in my food?

To calculate the macros in your food, you'll need to know the amount of protein, carbohydrates, and fat in the foods you eat. This information is usually available on the nutrition label of packaged foods, or you can look up the nutrient content of specific foods in a nutrition database or app.

Here's an example of how to calculate the macros in a serving of food using the information from the nutrition label:

  • Let's say you're trying to calculate the macros in a serving of oatmeal that contains 150 calories, 27 grams of carbs, 5 grams of protein, and 3 grams of fat.
  • To calculate the percentage of calories from each macronutrient, divide the
    number of calories from each macronutrient by the total number of calories and
    multiply by 100.
  • For protein, the calculation would be (5 grams protein x 4 calories/gram protein) /
    150 calories x 100 = 13.3% of calories from protein.
  • For carbohydrates, the calculation would be (27 grams carbs x 4 calories/gram
    carbs) / 150 calories x 100 = 53.3% of calories from carbs.
  • For fat, the calculation would be (3 grams fat x 9 calories/gram fat) / 150
    calories x 100 = 20% of calories from fat