• Joshua Li

Step by Step Guide to Figuring Out Your Macros


IIFYM, short for “If It Fits Your Macros” is a flexible dieting type approach that is based upon the fact that all calories are EQUAL (in terms of their effects on body composition). So essentially you can eat whatever you want as long as it “fits” into your daily macronutrient targets. Every single gram of protein, carbohydrates, and fats must be weighed and tracked, making this method of dieting very precise. IIFYM gets its popularity from the enjoyment of being able to fit in various “junk” foods into your diet as long as they fit into your macros. But this doesn’t mean that you can just fill up all your macros with low nutrient foods without paying any attention to micronutrients and your internal health.

5 essential rules for following a well-balanced IIFYM or Flexible Dieting type diet:

  1. At least 75% of your food should come from whole sources (“clean” foods).

  2. Get in at least 1 serving of fruit per day.

  3. Get in at least 1-2 servings of vegetables per day.

  4. Aim to hit about 35g of fiber (for men) or 25g of fiber (for women).

  5. Drink at least 3L of water per day.

How to Figure Out Your Macros

STEP 1: Figure out your estimated TDEE (total daily energy expenditure) or BMR (basal metabolic rate)

  • Google “tdee calculator” and click on the first link

  • Fill in your body stat details to get a caloric estimate

STEP 2: Set your protein intake

  • 1-1.5g of protein per lbs of bodyweight

  • 1g of protein is 4 calories

STEP 3: Set your carbohydrate and fat amounts based on the remaining calories (high carb/low fat or low fat/high carb is up to you).

  • 1g of carbs is 4 calories

  • 1g of fat is 9 calories

STEP 4: Weigh yourself

  • Once you wake up in the morning and after you’ve used the toilet

  • Wear as little clothing as possible

STEP 5: Trial and error!

  • Hit those macros/calories as accurately as you can for at least 1 week

STEP 6: Assess

  • Weigh yourself first thing in the morning, after you’ve gone to the toilet again

  • If you’ve gained weight, then the calorie target was too high (above maintenance)

  • If you’ve lost weight, then the calorie target was too low (below maintenance)

STEP 7: Adjust

  • If you’ve gained weight, then decrease the calories by 50-100kcal

  • If you’ve lost weight, then increase the calories by 50-100kcal

STEP 8: Repeat steps 3-7 until your weight starts to stabilize

  • At this point, your current food intake will be your maintenance level calories!

Finding the best macronutrient breakdown for you can be tough to get your head around. Come in for a free consult and let us explain in full detail what your exact requirements will be to help you get on your way to an incredible transformation. Book in to meet us HERE


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