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

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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.

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Macro & calorie calculators

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

Core calculators

Specialty calculators

Featured guides

Three practical resources selected because they solve common problems quickly.

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Tracking

Best Macro Tracking Apps

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

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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

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Weight Loss

GLP-1

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A top-down view of a white mesh reusable grocery bag filled with fresh vegetables, including a large red bell pepper, heads of broccoli, stalks of celery, cucumbers, and cherry tomatoes.

How Changing Your Diet Can Help Fight Inflammation

September 30, 2019 Anthony Collova

Recent research suggests that chronic high levels of inflammation may be a primary factor in many of the chronic diseases…

A rustic wicker basket overflowing with fresh herbs and an eggplant, surrounded by red onions, spring onions, and cherry tomatoes on a wooden surface with a pink linen accent.

Is it true that vegetables are a “free food” and don’t need to be tracked?

September 30, 2019 Anthony Collova

Do I count vegetables in my macros or are they free calories? Out of the 200 emails, we get every…

A man performing a heavy barbell bench press on a weight bench while being closely spotted by another man in a brightly lit, professional gym setting.

When Is It Time To Fire Your Personal Trainer

September 30, 2019 Anthony Collova

If you’ve been following along with the IIFYM approach to shed fat, build muscle, and achieve a better body (if…

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What Is Body Mass Index and Why Is it Important?

September 30, 2019 Anthony Collova

BMIs and Celebrities With plenty of cash to hire personal trainers and private chefs, Hollywood celebs can easily achieve health…

A vibrant meal bowl featuring a center of cooked grains surrounded by sliced grilled protein, fresh greens, cherry tomatoes, carrots, olives, and zucchini.

What is the best way to start IIFYM after a low carb diet?

September 30, 2019 Anthony Collova

Switching from a low carb diet or keto to flexible dieting can be a bit tricky. Not due to IIFYM…

A black and white close-up from behind a woman with her hair tied up, holding a barbell across her upper back in preparation for a squat.

Is An Exercise Routine Necessary to Lose Fat?

September 30, 2019 Anthony Collova

There’s been a lot of discussion in the community recently. The answer is clear: No, you don’t need an exercise…

A shirtless man in an industrial-style gym performing a renegade row, balancing in a plank position on dumbbells while rowing one weight toward his hip.

How Much Protein Do I Need To Retain Muscle While In a Calorie Deficit?

September 30, 2019 Anthony Collova

This is one of the most loaded questions in regards to flexible dieting. It feels as though new research comes…

A top-down view of a black digital bathroom scale on a wooden floor, with a fresh red apple and a yellow measuring tape resting on top of it.

What Should I Do When I Hit a Weight Loss Plateau?

September 30, 2019 Anthony Collova

This question is paramount to being successful while flexible dieting. We had a great piece created for this reason, here…

A view from behind of a muscular man performing a standing cable bicep curl, flexing his arms and back muscles in a well-lit gym.

IIFYM.com interviews My Macros+ creator, Jason Loewy

September 30, 2019 Anthony Collova

For our readers that don’t know you, can you tell us a bit about yourself? In short, I am an…

A black and white photograph of a woman in athletic wear standing in a gym, holding a shaker bottle and taking a drink, with treadmills and exercise bikes in the background.

The Best Post-Workout Supplements for Growth & Recovery

September 30, 2019 Anthony Collova

The Best Post-Workout Supplements for Growth & Recovery You’ve been consistent with your training and your diet, training hard and…

A white digital scale showing 125.4 pounds surrounded by healthy foods like fruits, vegetables, nuts, and a water bottle, with a notepad listing weight loss goals including workout, meal plan, and water intake.

How To Calculate My Bmr and Tdee For Weight Loss?

September 30, 2019 Anthony Collova

How To Calculate Your Macros To Lose Weight The average person considers two metrics when it comes to weight loss…

Stacked waffles topped with fresh strawberries, bananas, blueberries, and syrup, with bowls of granola, fruit, and orange juice in the background.

What is Total Daily Energy Expenditure Calculator (TDEE)?

September 30, 2019 Anthony Collova

What is TDEE? TDEE is an acronym for Total Daily Energy Expenditure. It represents an estimated total of the calories…

Smiling woman using a tablet to track calories with a TDEE calculator, surrounded by healthy foods like salads, avocado, and berries.

Which TDEE formula is best on the IIFYM calculator?

September 30, 2019 Anthony Collova

What is Total Daily Energy Expenditure (TDEE)? Your Total Daily Energy Expenditure (TDEE) is essentially the total calories your body…

Smiling woman lifting dumbbells in the gym, showing strength and fitness while exercising.

Pre-Workout Supplements: 6 Side Effects and How To Avoid Them

September 30, 2019 Anthony Collova

Before getting started, IIFYM would like to point out that pre-workout supplements are not for everyone and can have serious…

Clock illustration showing meal timing with healthy foods. Breakfast at 8:00 AM, Lunch at 12:00 PM, and Dinner at 6:00 PM.

Meal Timing for Macros: Does It help with weight loss?

September 30, 2019 Anthony Collova

Meal timing has consumed our lives, well not anymore...Time to drop the obsession

Infographic showing healthy pasta meal for reverse dieting, including nutrients like vegetables and protein-rich ingredients.

The Reverse Diet Survival Guide

September 30, 2019 Anthony Collova

Months have passed, you’ve mustered up thousands of steps on the treadmill, uttered plenty of prayers before stepping on the…

Infographic on exercising with health conditions, featuring diabetes, high blood pressure, thyroid issues, and arthritis.

Can I Follow IIFYM if I have a medical restriction such as PCOS, Diabetes?

September 30, 2019 Anthony Collova

We’ve had thousands of clients with medical restrictions. Counting macros isn’t just for those with a clean bill of health.…

Retaining-Muscle-Mass_blog

Retaining Muscle Mass – Should You Do Pre or Post Workout Cardio?

September 30, 2019 Anthony Collova

Cardiovascular training aka “cardio” has countless benefits for the human body, which we won’t delve into in this article. However,…

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