Macro Guides & Resources

Learn how to calculate your macros, track food accurately, troubleshoot plateaus, and know when your numbers need to change.

Start With the Beginner Guide Calculate your macros
Balanced macro-friendly meal with protein, vegetables, and fruit

Start here

The Beginner’s Guide to Tracking Macros

Learn how to set your numbers, weigh and log food, handle restaurant meals, and build a tracking routine you can actually maintain.

Read the beginner guide →

Macro & calorie calculators

Use the calculator that matches the question you’re trying to answer.

Featured guides

Three practical resources selected because they solve common problems quickly.

Precision tool representing accurate macro tracking

Tracking

Best Macro Tracking Apps

Compare the tools people use to log food, monitor macros, and stay consistent.

Compare the apps →
GLP-1 macros guide showing protein, carbs, and fat

GLP-1 nutrition

How to Set Macros on a GLP-1

Prioritize protein, calories, and nutrition structure while appetite is lower.

Read the GLP-1 guide →
Balanced macro-friendly meal

Weight loss

Why Your Calorie Deficit Isn’t Working

Work through the most common reasons progress stalls before cutting calories again.

Troubleshoot the plateau →

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Macro Tracking

Primary topic

Weight Loss

GLP-1

Women & Special Situations

IIFYM Basics

Browse all macro guides

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Interviews Brandan Fokken – IIFYM.com

September 30, 2019 Anthony Collova
IIFYM: Thanks for taking the time out to speak with IIFYM.com Brandan.I know you are extremely popular in the bodybuilding…
19 Min Reading Read
A close-up of a happy young woman with wavy brown hair taking a bite of a cheesy, thin-crust pizza slice with melted cheese stretching from the crust.

Refeed vs Cheat Meals

September 30, 2019 Anthony Collova
What Is A Refeed & How Can It Help IIFYM Fat Loss? We get over 200 emails every day at IIFYM…
12 Min Reading Read
healthy chicken avocado salad bowl with quinoa vegetables and fresh ingredients

Meal Prep: The ‘Why’ And ‘How To’

September 30, 2019 Anthony Collova
Counting macros. It’s saved your diet, your body composition goals, and your sanity. Yet, sometimes, it can get time-consuming. There’s…
12 Min Reading Read
A close-up portrait of a smiling young woman with dark hair wearing a beige apron, carefully slicing an avocado and mango on a wooden cutting board in a brightly lit kitchen.

Health Benefits of the Macro Diet

September 30, 2019 Anthony Collova
Health Benefits of the Macro Diet Macros -or macronutrients- are the big food groups that supply our bodies with the…
9 Min Reading Read
An overhead view of ten glass meal prep containers organized in rows, each filled with balanced portions of grilled salmon, boiled eggs, broccoli, zucchini, and noodles.

Easy Keto Meal Prep Ideas

September 30, 2019 Anthony Collova
The keto diet has been gaining a lot of attention recently, and for good reasons – it is a simple,…
4 Min Reading Read
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How To Use Our Free TDEE Calculator

September 30, 2019 Anthony Collova
Start The TDEE Calculator For Weight Loss In the battle to lose weight, many people turn to all different types…
6 Min Reading Read
IIFYM.com Macros & Fitness
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