Do I Add Back Calories I Burn During Exercise?

This is one of those questions we get every day. “Should I add calories that I burn during exercise back to my total”. While I can see why this is tempting, the answer is a firm, absolutely not! Here’s Why: If you used the IIFYM calculator to get your macros, you already counted the calories […]

How Do I Exchange My Macros?

For those who want to eat more of a certain macronutrient in lieu of another. For instance, a person with diabetes who prefers to eat fewer carbs than allotted and wants to increase their protein and/or fat intake. This is how you exchange your macronutrients. Protein and carbs are a 1:1 ratio with both equaling 4 […]

Meal Prep: The ‘Why’ And ‘How To’

Counting macros. It’s saved your diet, your body composition goals, and your sanity. Yet, sometimes, it can get time-consuming. There’s a reason we have so many fast food options. It’s easy, cheap, and convenient; not to mention easy to throw you off your diet plan. With that said, the growing popularity of bodybuilding and competing, […]

What is IIFYM (If It Fits Your Macros)?

What is IIFYM? An Introduction to If It Fits Your Macros IIFYM is a diet plan that stands for If It Fits Your Macros. It helps users lose weight by tracking macronutrients (protein, fat, and carbohydrates) without restricting food choices. Macros are the only place calories come from so by hitting macros, users inherently hit weight loss […]

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

This is one of the most loaded questions in regards to flexible dieting. It feels as though new research comes out constantly pertaining to this. Yet, we had an article written which outlines how much protein is enough while in a calorie deficit. We base it on lean body mass rather than body weight which is […]

Eating Clean vs Knowing WTF You Are Doing

Clean eating is dead and for good reason.If you ask 100 different people what exactly “clean eating” is, you will likely get 100 different answers. On the far left side of the debate, you will find those that say that “clean food” is a myth, a term used by ignorant dieters that simply do not […]

Flexible Dieting Vs Keto Diet

These two diets are growing in popularity, so much so, that the mainstream is now picking up on them. Especially the keto diet which continues to gain steam. Whereas flexible dieting (IIFYM) is still building a notable audience. Yet, the main principles of each one have existed for quite some time. Flexible dieting is based […]

Should I subtract fiber from carbs?

When it comes to IIFYM and fiber, there is no additional math. With IIFYM and weight loss, we base everything off of the gross amount of carbohydrates, not net carbs. Losing weight is all about the gross amount of food we eat, which is why there’s no reason to subtract fiber from carbs. So, when […]

What do I do if I hit my macros but have left over calories?

I founded IIFYM.com in 2011 specifically to show people a new way of weight loss. Not just a weight loss diet but a fat burning program that is centered around rapid fat loss while eating the foods you love. First with the introduction of our macronutrient calculator and then a few years later when we […]

Why does the Flexible Dieting macro calculator tell me to eat so many calories?

The numbers that the IIFYM macro calculator spits out are based on the numbers you input for your body and energy levels. Most people think these numbers are high for one of two reasons: 1. They really have no idea of how many calories they consume daily because they have never accurately tracked their calories or […]