What is IIFYM?

I.I.F.Y.M. is an acronym for If It Fits Your Macros. It is also referred to as “flexible dieting” or “following macros.” The concept behind If It Fits Your Macronutrients is that fat loss, muscle gain, and weight maintenance are all possible while eating a variety of foods that you actually enjoy while staying within your macro(fat, carbohydrates, and protein) targets. Macros is short for Macronutrients. The human body requires three macronutrients: fat, carbohydrates, and protein.

If you still have questions, we are here for you! Our coaches can guide you.

IIFYM eating and dieting tends to be a much easier, more sustainable, and an overall pleasant experience than typical “diets.” The difference is that IIFYM promotes the consumption of whatever foods YOU want, If It Fits Your Macros!

Success is achieved by meeting your macro (fat, protein, and carbohydrate) targets and eating  a specific target number of grams per day of carbohydrates (including fiber), proteins, and fats.

First, you must establish macro target numbers. We can help you with this!

Second, you will track the food you eat and enter it into a food diary or fitness app.

Macro is short for Macronutrients. The human body requires three macronutrients:
Fats(lipids), Protein, and Carbohydrates(sugar),
Each of these macronutrients provides energy in the form of calories to sustain us. For example:
In fats, there are 9 calories per gram
In proteins, there are 4 calories per gram
And in carbs, there are 4 calories per gram

When you choose foods that meet your macro targets, it makes dieting a lot more effective when simple calorie restriction fails. Traditional calorie counting doesn’t take into account what you’re eating, just how many calories. This factor is important for body composition.

Yes, “If it Fits Your Macros!” That means you CAN eat chocolate, white potatoes, soda, cake, peanut butter, and chips… and still lose weight! It is recommended that 70-80% of your foods are whole and “healthier” foods, which will ensure that you are providing your body with proper nutrients. However, the remaining percentage (or a larger amount, if you want!) can and should be whatever you can dream and cook up… AS LONG AS IT FITS YOUR MACROS.

No! Weight loss/gain/maintenance is 100% calories in versus calories out. Eat a majority of things that are healthy, yes, but also eat what you ENJOY- if that’s tilapia and veggies, great! If that’s Poptarts- great! As long as by the end of the night you are hitting your calorie and macro targets, that is all that matters for weight and body composition- not the composition OF your macros. Do keep in mind, though, that MICROnutrients also matter- for your best health, do try to have fruits, veggies, and a balanced diet.

Nope! Only an excess of CALORIES can make you gain weight- not any specific macronutrient.
Let me repeat that: Only an excess of CALORIES can make you gain weight- not any specific macronutrient OR FOOD.

Yes! IIFYM is not a diet- it is a way of eating and a lifestyle- and can work for ABSOLUTELY anyone in the world who wants to pursue it!

You should change then for every 5-10 lbs lost or gained, if your goal changes, or if progress stalls for more than 2-3 weeks.

Meal timing, frequency, and composition have NO bearing on body weight and body composition as long as you hit your macro and calorie targets by the end of the day. The only thing of importance is to have some source of protein after your workouts.

Use My Fitness Pal, My Net Diary, or a similar application.

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