If It Fits Your Macros aka IIFYM – Explained!

If It Fits Your Macros aka IIFYM


“If It Fits Your Macros” aka IIFYM is one of the newer/popular dieting styles that we’ve seen in the recent years. Basically what is entailed with iifym is the idea that you can eat what you want (yes even the pizza) as long as it fits within your range of macro nutrients. So if you’re someone who doesn’t like diet restrictions and you don’t already have them for health reasons, this could be a great option for you! With any plan you’ll need to put in effort and be consistent. For iifym this means tracking your macros. This can be done with an online tracker tool or app.

So what are macros you may ask? This is going to consist of your daily proteins, carbs and fats.  Now although these are the nutrients that are highlighted as being essential, they aren’t the only nutrients to be consistent with. You’ll want to make sure to be getting an adequate amount of your micro nutrients as well.

How it works:

IIFYM macros

Well as you probably guess there’s some math involved here ( we know, we know math and diets this stuff sounds horrible but it can be rewarding if you want it to be).  What you’ll need to do first is have a goal in mind. If you haven’t already decided what your goal weight, physique or whatever is.. plan it out! As Benjamin Franklin supposedly once said, ” If you fail to plan, you plan to fail”. A little harsh, yes, but the concept is right. After you have your goal weight in mind you’ll need to calculate your caloric needs to meet that goal. From there you’ll calculate your daily macros.

Once you know your calories for the day, you can figure out the macro nutrients by multiplying you calories by the percentage of the macro nutrient you’ll include in your diet. Then dividing by the amount of calories that maco nutrient has per gram ( Carbs 4cal/g, Protein 4cal/g, Fats 9cal/g).  Most iifym proponents go with a 40x40x20 (40% carbs, 40% protein, 20% fats).

What you’ll end up with is:

Calories * .40 = Carbs Calories/ 4 = Daily Carbs in grams

Calories* .40 = Proteins Calories /4= Daily Protein in grams

Calories* .20 = Fats Calories /9= Daily Fats in grams

For example: we used myfitness pal to calculate the stats for this example.

Let’s say this person is a male named Bob. Bob is 5 foot 11 inches tall and weighs 265 lbs. Bob would like to slim down to about 225 (good for you Bob). Bob is fairly active at the gym and gets a workout in 4 to 5 days a week. To lose 1.5lbs a week Bob’s stats would look like this:

2,770 Calories / Day

346g Carbs/Day

92 g Fats/Day

139g Protein/ Day

IMPORTANT : These numbers will change. As your goals become actualized and you see changes in your weight (whether you’re tracking a weight gain or loss) you will have to recalculate your daily stats every few weeks or so.

We at SDS understand that trying out different diets and dieting styles is exhausting, expensive and honestly confusing. So here are some of Joe’s advice and tips on how to eat healthy on budget.