The If It Fits Your Macros (IIFYM) diet allows for flexible food choices as long as daily macronutrient (protein, carbs, fat) and calorie intake targets are met. It focuses on consuming fewer calories than one's total daily energy expenditure (TDEE) through tracking macronutrient grams using apps and food scales. While the diet is flexible, it recommends basing 80-85% of foods on whole, healthy options and allowing 15-20% for "junk" foods, while also meeting fiber intake guidelines.

1. IF IT FITS YOUR MACROS – IIFYM
IIFYM remains for If It Fits Your Macros. "Macros" is short for macro nutrients, which in this
setting alludes to protein, fats and carbs. Also, despite the fact that calories are not a macro
nutrient (rather, it's your macros that give your calories), calorie admission is incorporated into
this too.
The adaptable eating regimen has been picking up a great deal of ubiquity on account of its
adaptability in regards to sustenance decisions.
Not at all like different eating regimens that mark certain sustenances as terrible and even cut
out whole nutrition types, Flexible eating less trusts that all nourishments and nutritional
categories can be a piece of one's weight reduction slimdown.
This rationality depends on logical reviews demonstrating that amount of nourishment eaten is
the most essential calculate losing or putting on weight. This is desirable over dodging or
restricting a specific nourishment or full scale group.

2. The Flexible Diet Basics
The adaptable eating routine claims that you can eat whatever you need and still lose
undesirable fat on the off chance that it fits your macros (IIFYM).
The expression "macros" is essentially short for the three macronutrients; sugars, protein, and
fat. The adaptable eating regimen recommends an individual full scale objectives that depend
on your REE (resting vitality consumption).
This is consolidated with your day by day movement to frame your TDEE (add up to day by day
vitality expenditure).
[Here's a simple to utilize apparatus for computing your TDEE and Macros ]
To lose fat, devour less macros than your body requires. This is typically set at 20% relying upon
what the individual's one of a kind objectives are. By just advancing a direct calorie shortfall,

3. will probably have gradual advance long haul. This is superior to anything brisk weight
reduction here and now took after by a weight reduction level.
Once your TDEE and large scale proportions are resolved, you then include macros the
nourishments you eat. You continue eating until your full scale objectives have been met for
the day.
An example: Let's say a lady's TDEE is 1650 calories on her activity day. Those calories are then
partitioned among the three macros at the accompanying rates:
Protein: 30%
Carbs: 45%
Fat: 25%
As there are 4 calories for each gram of protein and sugars and 9 calories for every gram of fat,
this converts into the accompanying;
Protein: 124 grams
Carbs: 186 grams
Fat: 46 grams
She then eats until she hits each of those objectives.
Once you know how much of each macro to eat, you can begin tracking your consumption
using a food log.
Luckily, this tedious process is much easier using apps that offer large nutritional databases to
keep track of everything for you. Here are a few to consider.
MyFitnessPal
MyMacros+
MyNetDiary
Search for the food you are eating in the app’s database, adjust the serving size or weight, and
then click done. The app will keep a running total of your macros as you eat throughout the
day.
You’ll also need a digital food scale.

4. This is to weigh portions of fresh food like vegetables and meat since as their nutritional info is
tied to the weight of the particular food. The scales are easy to use and it creates just a small
extra step in the process of tracking.
You may want to plan their meals out ahead of time so that they can equally distribute their
macros throughout the day.
You can just wing it, but sometimes you’re left with few choices at the end of the day.
For example, if you hit your fat and carb macro but have just protein left, you’ll have to choose
foods like ultra-lean meats or pure whey protein in order to then hit your protein target.
Does IIFYM mean that junk food is encouraged?
While the flexible diet is more concerned with the amount of food, rather than how the food is
classified, it does recognize the importance of eating healthy.
Most advocates of this eating style say that healthy, whole foods should comprise 80-85% of
one’s diet, while 20-15% can be reserved for foods labeled as “junk”. This is a subjective term,
but things like chocolate, potatoes chips, french fries, and ice cream would generally fall into
this category.
Flexible dieters should also be mindful of their fiber intake. This helps ensure that they are
eating enough healthy foods.

5. Women should strive for more than 20 grams per day and men for 30 or more grams per day.
This is dependent on your weight and age, so for exact fiber requirements, here’s a good
resource.
The Flexible Diet: Eat What You Want and Lose that Fat. (n.d.). Retrieved March 30, 2017, from
https://www.diet-blog.com/17/flexible-diet.php
What is IIFYM - The OFFICIAL website for flexible dieting. (2017, March 14). Retrieved March 30,
2017, from https://www.iifym.com/what-is-iifym/