Unlock your dream body with the world's most ACCURATE MACRO CALCULATOR

To count your macros, start by determining your daily targets for protein, carbs, and fat based on your goals and activity levels. A good approach is to use our IIFYM macro calculator or work with an IIFYM coach.

Next, download a calorie/macro tracking app on your phone. Popular ones include Macro Tracker, LoseIt, and Cronometer. Before eating anything, log the food item and its portion size into the app. It will provide you with the macro breakdown for that food.

Make sure to track every single thing you eat and drink throughout the day. Use a food scale to weigh out portions when possible for maximum accuracy. At the end of the day, the app will total up your macro intake so you can see how close you came to hitting your targets.

It takes some practice, but counting macros gets easier over time. Stick with it and you’ll be a pro in no time! To learn more tips and tricks, read our detailed guide: How to Count and Track Macros?

To calculate your ideal macros for building muscle, you’ll want to be in a slight calorie surplus and consume enough protein. Here are the key steps:

1) Calculate your Total Daily Energy Expenditure (TDEE) using an online calculator. This estimates how many calories you burn per day.

2) Add a 10-20% calorie surplus to your TDEE. This provides the extra calories needed to build new muscle tissue.

3) Set your protein target to 0.7-1 gram per pound of body weight. Protein is crucial for repairing and building new muscle.

4) Set your fat intake to 0.4-0.6 grams per pound of body weight to support hormone production.

5) Fill the remaining calories with carbs. Carbs fuel your intense workouts and recovery.

For example, a 180 lb person with a TDEE of 2500 calories may aim for:
Calories: 2500 + 20% surplus = 3000
Protein: 180g (0.7 x 180 lb)
Fat: 80g (0.4 x 180 lb)
Carbs: 375g

To learn more, including how to adjust these targets over time, check out our full guide: How to Calculate Macros For Muscle Gain?

To calculate your ideal macros for cutting (losing fat while preserving muscle), you’ll want to be in a moderate calorie deficit while keeping protein intake high. Follow these steps:

1) Calculate your Total Daily Energy Expenditure (TDEE) using an online calculator.

2) Subtract a 15-25% calorie deficit from your TDEE. This puts you in an energy deficit to burn fat, without being too extreme.

3) Set your protein target to around 0.8-1 gram per pound of body weight. Higher protein preserves muscle while dieting.

4) Set your fat intake to around 0.3-0.5 grams per pound to provide essential fatty acids.

5) Fill the remaining calories with carbs. Keep carbs moderate to high to fuel your workouts.

For example, a 150 lb person with a 2000 calorie TDEE may aim for:
Calories: 2000 – 20% deficit = 1600
Protein: 135g (0.9 x 150 lbs)
Fat: 60g (0.4 x 150 lbs)
Carbs: 120g

Adjust calorie/macro levels every 2-4 weeks as needed. For a full macro cutting plan, read our detailed guide: How to Calculate Macros For Cutting?

Non-Exercise Activity Thermogenesis (NEAT) refers to the calories you burn through any activity OTHER than dedicated exercise sessions. This includes:

– Walking around throughout the day
– Fidgeting and spontaneous movements
– Performing chores/tasks around the house
– Having an active job that requires being on your feet

NEAT can make up a substantial portion of your total daily energy expenditure, often 15-50% depending on your lifestyle and activity levels outside the gym.

People with active jobs or who are constantly moving around burn far more calories through NEAT compared to someone who is sedentary most of the day.

Increasing your NEAT by simple strategies like taking walking breaks, doing chores, or having a standing desk can help boost your metabolism and calorie burn.

For more on optimizing your NEAT to achieve your fitness goals, check out our full guide: What is NEAT Exercise?

Flexible dieting, also known as “If It Fits Your Macros” (IIFYM), is a nutrition approach that focuses on hitting your target intake of protein, carbs, and fat, while having flexibility with your food choices.

Rather than providing a restrictive list of “good” and “bad” foods, flexible dieting allows you to make room for treats and indulgences, as long as they fit within your daily macro targets.

The core principles of flexible dieting include:

1) Tracking macros instead of just calories to ensure you hit your protein, carb, and fat goals.
2) Using macro calculations and adjustments to either lose, maintain, or gain weight.
3) Allowing any foods to fit into your diet, including “junk” foods, in moderation.
4) Focusing on developing healthy habits and nutrient-dense choices most of the time.

Flexible dieting provides balance and is sustainable long-term, preventing the cycles of restrictive dieting and binging. It’s an empowering way to build metabolic awareness.

To learn more about making flexible dieting work for you, read our full guide: What is Flexible Dieting?

While weighing and measuring food is the most accurate way to track macros, it’s not always necessary for everyone. Here’s a balanced approach:

1. For beginners: Start by weighing and measuring to understand portion sizes and macro content of different foods.

2. As you gain experience: You may develop the ability to estimate portions accurately, reducing the need for constant measuring.

3. For precise tracking: During specific phases (like competition prep or initial weight loss), weighing food ensures accuracy.

4. For maintenance: Once familiar with portion sizes, you might only need to measure occasionally to stay on track.

5. Use tools like food scales, measuring cups, and nutritional calculators to aid accuracy.

Remember, the goal is to be consistent and as accurate as possible while maintaining a sustainable approach to your diet.

Confused about whether to weigh or measure your food?
Explore the pros and cons of each method to find what works best for you.

While exercise is not strictly necessary for fat loss, it can significantly enhance and accelerate the process. The primary driver of fat loss is maintaining a calorie deficit, which can be achieved through diet alone. However, incorporating an exercise routine offers numerous benefits:

1. Increased calorie burn
2. Preservation of lean muscle mass
3. Improved metabolism
4. Enhanced overall health and fitness

For optimal results, combine a balanced diet with regular physical activity.

Read our in-depth guide on exercise and fat loss

Tracking macros (macronutrients) offers some great benefits:

1. Nutritional balance: Ensures you’re consuming the right proportions of proteins, carbohydrates, and fats for your health and fitness goals.

2. Goal-specific optimization: Helps personalize your diet for specific goals like weight loss, muscle gain, or athletic performance.

3. Awareness: Increases your understanding of the nutritional content in different foods. So, you can make more informed choices.

4. Precision: Allows for fine-tuning your diet beyond simple calorie counting.

5. Flexibility: Enables a more flexible approach to eating while still meeting nutritional targets.

6. Progress monitoring: Facilitates tracking your dietary intake over time, making it easier to adjust as needed.

7. Preventing imbalances: Helps avoid overconsuming one macronutrient (e.g., protein) while neglecting others (e.g., carbohydrates).

To get started, use a macro calculator to determine your personalized macronutrient needs based on your age, gender, activity level, and goals. This will provide a solid foundation for optimizing your nutrition.

Yes, you can enjoy your favorite foods while tracking macros. The key is moderation and balance. Tracking macros allows flexibility in food choices as long as they fit within your daily targets. This approach, known as IIFYM (If It Fits Your Macros), focuses on overall nutritional balance rather than eliminating specific foods.

While it’s beneficial to prioritize nutrient-dense options, you can plan for treats by adjusting your other meals accordingly. This flexibility makes macro tracking a sustainable long-term approach to nutrition, allowing you to meet your health goals without feeling overly restricted.

A refeed day is a planned increase in calorie intake, typically lasting 1-3 days, within a macro-tracking diet. It mainly involves increasing your carbohydrate intake while maintaining protein and fat intake. Unlike cheat days, refeeds are controlled and strategic.

The purpose of a refeed is to temporarily boost metabolism, replenish glycogen stores, and provide psychological relief during a calorie deficit. It’s especially beneficial during intense training periods or extended fat loss phases.

Refeeds require careful planning to ensure they support your overall fitness goals without derailing progress. When implemented correctly, they can be an effective tool in a long-term macro-based nutrition plan

Adjusting macro goals should be based on consistent data trends rather than short-term fluctuations. Generally, wait 2-4 weeks before making changes to allow your body time to respond to your current macros.

Consider adjusting when:

1. Progress stalls for about four weeks

2. Your activity level significantly changes

3. Your weight loss or gain goals shift

When adjusting, focus on small, incremental changes. Increase your protein intake and adjust carbohydrates and fats as needed. If you’re unsure, consulting with an IIFYM diet coach can help optimize your macro goals.Give each adjustment time to show results before making further changes.

Yes, you can maintain muscle mass while losing weight by strategically managing your macros.

The key is prioritizing protein intake, aiming for 1.6-2.2g per kg of body weight.

Create a moderate calorie deficit of 10-20% to promote fat loss without excessive muscle breakdown.

Maintain strength training to signal your body to retain muscle.

Balance carbohydrates and fats to support energy needs and hormonal function while staying in a deficit.

Consider higher carb intake on training days to support workout performance and recovery.

And regularly monitor body composition, not just weight, to ensure you’re losing fat and maintaining muscle.

This approach, combined with consistent strength training, allows for effective fat loss while preserving lean muscle mass.

If a food isn’t in your tracking app’s database, you can add it manually.

Most apps allow you to create custom entries by inputting the food’s name, calories, serving size, and macronutrient breakdown.

For packaged foods, use the nutrition label. And for fresh or homemade items, you can estimate based on similar foods or use online nutritional databases for guidance.

Some apps also let you scan barcodes or import recipes. While it may take extra effort initially, creating custom entries ensures accurate tracking and expands your app’s database for future use.

Yes, macronutrient needs can vary based on workout types.

Endurance athletes typically require higher carbohydrate intake for sustained energy, while strength athletes may need more protein for muscle repair and growth.

High-intensity interval training (HIIT) often benefits from a balance of both.

However, these are general guidelines. Individual factors like body composition, training intensity, and personal goals also play a role.

It’s best to start with general recommendations for your workout type and then adjust based on your performance and progress.

Consider consulting a IIFYM coach for a personalized plan that aligns with your specific workout routine and fitness goals.

Yes, you can follow a macro plan with dietary restrictions. Whether you’re vegetarian, vegan, gluten-free, or have other specific needs, macro tracking is adaptable.

The key is to focus on nutrient-dense foods within your dietary parameters that meet your macro goals.

For example, vegetarians can rely on plant-based proteins, while those with celiac disease can choose gluten-free carbohydrates.

This flexibility of macro tracking allows you to customize your food choices while still meeting your nutritional targets. It may require more planning initially, but with practice, you can create a diverse and satisfying meal plan that aligns with both your dietary restrictions and macro goals. If needed, consult a nutritionist for personalized guidance.