What does Iifym mean?
What does Iifym mean?
If It Fits Your Macros
IIFYM, or “If It Fits Your Macros,” is a type of flexible dieting that helps people lose weight without feeling overly restricted. Rather than focusing on calories, IIFYM tracks macronutrients instead — namely protein, fat and carbohydrates.
What is the Iifym calculator?
The IIFYM Macro Calculator is the first diet calorie calculator of its kind. We developed the IIFYM Macro Calculator to become the most comprehensive and easy to use weight loss calculator for people following the IIFYM diet and flexible dieting for fat loss with IIFYM.
What are my macro requirements?
How to calculate macronutrients
- First, you need to know how many calories you eat (or want to eat) each day. I eat roughly 2,300 calories per day.
- Next, determine your ideal ratio.
- Then, multiply your total daily calories by your percentages.
- Finally, divide your calorie amounts by its calorie-per-gram number.
What is the best macro ratio for building lean muscle?
A typical macro breakdown for fat loss and muscle gain is 40 percent protein, 30 percent fat, and 30 percent carbs.
How do I use Iifym?
Start by using the calculator on the IIFYM website or by following the steps below:
- Step 1: Calculate current calorie needs.
- Step 2: Adjust calorie needs for activity level.
- Step 3: Adjust calorie needs for desired weight.
- Step 4: Determine macro needs per day.
How many macro do I need?
The acceptable macronutrient distribution ranges (AMDR) are 45–65% of your daily calories from carbs, 20–35% from fats and 10–35% from protein. To lose weight, find a ratio you can stick with, focus on healthy foods and eat fewer calories than you burn.
How do you calculate maintenance macros?
How to calculate macronutrients
- First, you need to know how many calories you eat (or want to eat) each day. I eat roughly 2,300 calories per day.
- Next, determine your ideal ratio.
- Then, multiply your total daily calories by your percentages.
- Finally, divide your calorie amounts by its calorie-per-gram number.
How do I calculate my BMR and macros?
Determine Your Basal Metabolic Rate (BMR) Female = 655.1 + (4.35 × weight in pounds) + (4.7 × height in inches) – (4.7 × age in years) Male = 66 + (6.2 × weight in pounds) + (12.7 × height in inches) – (6.76 × age in years)
How do you define macros?
A macro is a piece of code in a program that is replaced by the value of the macro. Macro is defined by #define directive. Whenever a macro name is encountered by the compiler, it replaces the name with the definition of the macro. Macro definitions need not be terminated by a semi-colon(;).
How do I choose a macro ratio?
What’s the best macro calculator?
Top Five Macro Calculator Apps (web-based)
- Macro Calculator (HealthyEater.com) Easy-to-use and offering quick results, while still retaining accuracy.
- Macro Calculator (Legion Athletics.
- Freedieting Nutrient Calculator.
- Macro Calculator (Katy Hearn Fit)
- Nutrition Calculator (Precision Nutrition)
How effective is Iifym?
A Real-Life Example Proving That IIFYM Works For two months, he ate only junk foods like Doritos, Oreos, protein shakes, and Twinkies while hitting a protein target and maintaining an energy deficit of 800 calories a day. The result was that he lost 27 pounds and reduced his body fat from 33.4% to 24.9%.
How do I start Iifym?
What is the best macros for weight loss?
For weight loss purposes, a moderate-fat (20% to 30% of calories), moderate carb (30% to 40% of calories), and a high protein diet (25% to 35% of calories) tend to work for most people.
Should I hit my macros or calories?
Focusing on hitting your macros will promote more health-seeking behaviors than just focusing on hitting your calories. Each macro group provides your body with different nutrients that play an important role in how your body functions, how you feel, and how you perform.
What should macro percentages be?
Your macronutrient ratio doesn’t directly influence weight loss. The acceptable macronutrient distribution ranges (AMDR) are 45–65% of your daily calories from carbs, 20–35% from fats and 10–35% from protein. To lose weight, find a ratio you can stick with, focus on healthy foods and eat fewer calories than you burn.
Should I eat my BMR to lose weight?
Should you eat less than your BMR to lose weight? Since BMR represents the minimal calorie number you need for involuntary body functions, you shouldn’t consume fewer calories than your BMR. To lose weight properly, you need to consider both physical activity and your BMR.
What is a good BMR for a woman?
There are two formula for calculating BMR….Harris Benedict.
| Female | BMR = 655.1 + (9.563 × weight in kg) + (1.85 × height in cm) − (4.676 × age in years) |
|---|---|
| Male | BMR = 66.47 + (13.75 × weight in kg) + (5.003 × height in cm) − (6.755 × age in years) |
