What is IIFYM?
IIFYM stands for " If It Fits Your Macros ". This nutritional concept is based on the fact that the total amount of macronutrients (proteins, fats and carbohydrates) is crucial for success in bodybuilding, weight training and fitness - regardless of which foods are consumed. It is believed that this approach allows one to achieve one’s fitness and bodybuilding goals without being restricted to certain foods or “clean eating”.
Many successful athletes rely on this concept, often under expert bodybuilding coaching, to optimize their competition preparation for events such as the Mr. Olympia.
With IIFYM, individual macronutrient goals are set that vary depending on the goal (building muscle, losing fat or maintaining weight). As long as you stick to the daily amount of calories and macros, "unhealthy" foods can theoretically be integrated into the diet plan.
Macronutrients are the foundation of IIFYM. Learn more about proteins, fats, and carbohydrates in our article on macronutrients.
How does IIFYM work?
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Determining calorie needs: First, the daily calorie consumption is calculated (basal metabolic rate + activity level).
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Macronutrient distribution: The calories are distributed among the macros, e.g.:
- Proteins: 1.6–2.2 g per kg body weight (for muscle building or muscle maintenance)
- Fats: 20–30% of total calories
- Carbohydrates: rest of the calories after covering proteins and fats
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Tracking: Using apps like MyFitnessPal or YAZIO, foods and their macronutrients are logged to ensure that goals are achieved.
Benefits of IIFYM
1. Flexibility and enjoyment
It also allows you to eat less "clean" foods like pizza, ice cream or chocolate, as long as they fit into your calorie and macro goals. This makes the diet more suitable for everyday use and easier to stick to.
2. Individual adaptation
The plan can be tailored to personal preferences. There are no rigid food bans, which reduces emotional stress caused by deprivation.
3. Learning process
You develop a better understanding of nutrients and portion sizes because foods are accurately tracked.
4. Suitable for all destinations
Whether you want to build muscle, lose fat or maintain your weight – IIFYM can be flexibly adapted to each phase.
5. Sustainability
Compared to restrictive diets, IIFYM often leads to longer-term results because it is less based on strict rules and leaves room for personal choices.
Disadvantages of IIFYM
1. Excessive focus on numbers
Constantly tracking food can lead to obsessive behavior and reduce the enjoyment of eating.
2. Quality of food is neglected
IIFYM focuses only on macronutrients, not micronutrients (vitamins, minerals). A one-sided or nutrient-poor diet can cause long-term health problems.
3. Danger of excess "empty calories"
Because of the flexibility, some people resort to junk food too much, which can be detrimental to their health even when sticking to their macros.
4. Time expenditure
Accurately recording and weighing food can be time-consuming and tedious, especially for beginners .
5. Lack of focus on food choices
For ambitious bodybuilders and strength athletes, the quality of food is crucial (e.g. for energy levels, digestion and recovery). A diet that is too based on processed foods could hinder progress.
Who is IIFYM suitable for?
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Beginners in fitness and bodybuilding who want to learn how nutrition works and how calories and macros can be integrated into everyday life.
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Advanced diets that want to be flexible in their diet without sacrificing social activities or enjoyment.
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People who want to avoid mental stress caused by restrictive diets while not losing sight of their goal.
Conclusion: IIFYM – A Modern Approach with Potential and Limitations
IIFYM offers a flexible and everyday alternative to rigid diet plans. It promotes awareness of macronutrients and facilitates long-term success, especially for people who have difficulty with restrictive diets. However, the quality of the food should not be neglected, as a balanced diet with sufficient micronutrients is crucial for health, performance and regeneration.
