Welcome to IIFYM. We proudly stand as the pioneers and inventors of the IIFYM (If It Fits Your Macros) diet and macro lifestyle.
If It Fits Your Macros is not merely a diet; it's a lifestyle based on the proven science of macros. Eat the foods you love while achieving your fitness goals—whether it's burning fat, gaining muscle, or optimizing performance. Discover a sustainable and enjoyable approach to nutrition and say goodbye to boring diets or hours in the gym.
Transform your journey by understanding how to calculate macros with our FREE macro calculator for sustainable weight loss.
Step 1 - Get Your Macros
Use our FREE macro calculator to learn your unique macros based on your current lifestyle. No need to change anything— IIFYM empowers you with the perfect nutritional plan that fits seamlessly into your life
Step 2 - Log Your Food
Use a free app to effortlessly track your food intake and calculate calories. Make small, strategic adjustments until you hit your macros, creating a calorie deficit for effective weight loss. IIFYM simplifies the process, making it easier than you ever imagined staying on track with your fitness and weight loss goals.
Step 3 - Transform & Shine
Experience a REAL transformation in just a few weeks. You’ll notice big changes in your body and a boost in confidence levels. The new empowered you is emerging, and the rewards are flowing abundantly when you follow a personalized IIFYM diet plan.
Step 4 - Live your best life
Achieving your goal weight is just the beginning. Once you reach your desired weight, simply follow our step by step instructions to maintain a healthy weight without sliding back into old habits.
Once you reach your goal weight, simply follow our step-by-step instructions to maintain a healthy weight effortlessly without sliding back into old habits. It's not just about Weight Loss, it's about living your best life with IIFYM.
32 y/o
IIFYM has been a game-changer for me! I've lost 20 lbs while enjoying my favorite treats. Thanks to this flexible approach, I've found a sustainable way to maintain my progress.
41 y/o
IIFYM's Macro Blueprint transformed my diet. I've lost 15 pounds and feel amazing! It's the most personalized program I've ever tried.
29 y/o
IIFYM made me realize that healthy eating doesn't have to be boring. It's been a delicious journey, and I've never felt better! 🥦🍔🍰
32 y/o
IIFYM is the ultimate tool in my fitness toolbox! I've reached my dream physique without restrictions. This approach has shown me that food is fuel.
45 y/o
IIFYM turned my fitness journey around. With the help of a personalized macro plan, I've packed on muscle and lost fat. It's all about the numbers and the gains!
41 y/o
I used to struggle with portion control until I discovered IIFYM. It's taught me how to balance my macros, and I've lost fat while keeping my muscle.
41 y/o
The 16-Week Deadline Diet helped me reach my goals. The support and coaching are incredible—I can't recommend it enough!
41 y/o
IIFYM is the secret behind my transformation! I've achieved my weight loss goals while indulging in my guilty pleasures. Don't count the days; make the days count!
32 y/o
I never thought losing weight could be this easy. The personalized macros have made all the difference for me. Thank you, IIFYM!
Your customized macros and step by step macro program
Unlock the secrets to a personalized diet with the Perfect Macro Blueprint. Discover your ideal macronutrient ratios tailored to your unique body composition and fitness goals. Whether your aim is weight loss, muscle gain, or maintaining your current physique, our blueprint provides a step-by-step guide for success. Learn how to balance protein, carbs, and fats effectively to optimize your health and performance. Say goodbye to one-size-fits-all diets and embrace a customized approach that fits your lifestyle. Our Perfect Macro Blueprint is your roadmap to sustainable nutrition, wellness and lasting results. Step up your health and fitness with this custom program.
Become a certified macro tracking professional
Dive deep into flexible dieting with the Macro Academy Video Course. This comprehensive video series teaches you the essentials of macronutrient tracking, fitness, wellness and longegity so you can make informed food choices. From beginner basics to advanced meal planning strategies, our course equips you with the tools for sustainable weight management. Learn how to create balanced meals, track your progress, and adjust your diet to fit your goals. Whether you're looking to lose weight, build muscle, or simply eat healthier, the Macro Academy Video Course is your ultimate resource for mastering macros and achieving your nutritional goals.
Coming Soon
Our most agressive macro coaching program
Achieve your dream physique in just 16 weeks with the 16 Week Deadline Diet. Perfect for those who thrive on structure and deadlines, this program combines precise macro tracking with expert guidance to deliver rapid, sustainable results. Each week, receive tailored meal plans, workout routines, and motivational support to keep you on track. Our diet plan is designed to help you lose weight, build muscle, and improve overall health. Transform your body with a plan that adapts to your unique needs and goals. Start your journey today and see real results with the 16 Week Deadline Diet.
Say goodbye to the guesswork and experience AMAZING Results in just weeks! Our Certified IIFYM Coaches can design a plan personalized for your body type, lifestyle, metabolism, and fitness goals. It's about more than just calculating how many calories to eat; it's about a tailored approach to your unique goals and lifestyle.
29 y/o
IIFYM made me realize that healthy eating doesn't have to be boring. It's been a delicious journey, and I've never felt better! 🥦🍔🍰
45 y/o
I used to struggle with portion control until I discovered IIFYM. It's taught me how to balance my macros, and I've lost fat while keeping my muscle.
41 y/o
I never thought losing weight could be this easy. The personalized macros have made all the difference for me. Thank you, IIFYM!
Our programs deliver exceptional results, having transformed the lives of hundreds of thousands globally. We're not just confident; we're certain that you'll experience remarkable results too.
If you don edge closer to your goals after following your macro program for 30 days, we will refund the full cost of your order once we receive your food log, pics and measurements.
That's why all our programs are backed by a 30-Day 100% Money-Back Guarantee. We are sure that once you start calculating your macros for weight loss and follow personalized macro-based diet plans, you'll see extraordinary results!
WORLD-CLASS DIET & TRAINING PROGRAMS GUARANTEED TO HELP YOU ACHIEVE YOUR FITNESS GOALS.
Over 7 million fitness enthusiasts have made IIFYM their choice for body transformation. From the Best Way to Lose Weight to Top Weight Loss Programs, our community has experienced remarkable transformations with macros for fat loss and muscle gain. Take a closer look at some of their impactful stories and life-changing experiences!
IIFYM has been a game-changer for me! I've lost 20 lbs while enjoying my favorite treats. Thanks to this flexible approach, I've found a sustainable way to maintain my progress.
A renowned name in the health and wellness space, Anthony Collova is the visionary founder behind the highly acclaimed IIFYM Diet.This approach, based on scientifically-backed macro-based nutrition, offers a sustainable and liberating method for achieving optimal health and effective fat loss.
Anthony Collova is a passionate fitness enthusiast. Through IIFYM, he developed a groundbreaking solution to help people burn fat, lose weight, and attain peak health and fitness —all without enduring hunger
The IIFYM Diet transcends diet fads and the hardship of starvation, providing its members with a comprehensive understanding of the science behind macro-based nutrition.
Anthony Collova, a seasoned fitness expert and entrepreneur, dons various hats, just like you as someone who juggles multiple tasks. Recognizing the challenges of a busy life, he invented IIFYM diet plans that seamlessly integrate with your lifestyle, ensuring sustainability for a lifetime!
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:
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.
Welcome to our official quick-start, flexible dieting guide on how to start tracking macros and burning fat with IIFYM! In this article we take the guesswork out of IIFYM and flexible dieting, giving you a specific path to follow to start your weight loss journey today. These steps are your roadmap to success. IIFYM is guaranteed to work if you follow the process. Use the IIFYM Macro Calculator to get your exact fat loss macros based on your unique body, and your specific energy levels. Read More
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Introduction: Have you ever dreamed of a “diet” where you can still enjoy your favorite foods? Well, flexible dieting might just be
If I can YOU can!
Alanah Gonzales, 27 y/o
Only 3 Months since started
Jake, 34 y/o