Flexible Dieting/IIFYM

Flexible Dieting (or If It Fits Your Macros) is a way of eating that allows you to be flexible with the kind of foods you eat. Is does not require you to cut out completely any one food, nor does it define certain foods as “good” and “bad”.

Instead, the idea is that every person has a certain number of Macros (or Macronutrients) that they need to eat in a day. The three main Macros are:

  • Protein
  • Fat
  • Carbohydrates

How many grams of each macro are needed in a day depends on one’s fitness goals (fat loss, weight maintenance, or weight gain/building muscle).

I am not a nutrition expert, so I will not claim to tell you how to calculate macros if you wish to do so. However, some of the articles I found below are good ways to get started in understanding IIFYM.

What is IIFYM? (IIFYM.com)

Your Complete Guide to IIFYM (bodybuilding.com)

5 Modern Macro Hacks (usplabsdirect.com)

How to Effectively Count Calories and Macros (hackyour.fitness)

Below are some online Macro Calculators that you can use to calculate your personal macros:

Katy Hearn Fit Macro Calculator

IIFYM Calculator


IIFYM.com also has an option for purchasing a personal macro blueprint:

IIFYM Macro Blueprint

(full disclosure: I have not purchased IIFYM’s macro blueprint)

Tools for Getting Started with IIFYM

Below are some of the tools that I use to effectively track macros:

  • A Food Scale to weigh your food to track accurately (I have this one but there are plenty of different kinds on Amazon)

One thing I have learned when tracking macros is that, almost by default, you will not be able to eat junk for every meal and still hit your macros. To effectively hit my macros and not go over, most of my foods do come from nutrient dense foods (veggies, complex carbohydrates, chicken, fruits). Only a small percentage comes from what I would define as “treats”.

It will take a lot of trial and error to find what does and does not work for your macros, but over time you will get the hang of it!