IIFYM For Beginners

As promised, I am here to share a small round up of posts that will help any IIFYM newbies. I provided a brief overview of what IIFYM is yesterday in a post about my decision to start counting macros. But, since I am still new to the IIFYM world, I wanted to share a few other blog posts that can serve as a good resource to anyone wanting start flexible dieting.

First, I want to share the resource I used to calculate my macros. Hop on over to iifym.com and go to their IIFYM Calculators page.
IIFYM For Beginners

Scroll down until you find Step 1 and fill out all of the information. 

IIFYM For Beginners
Make sure you scroll down and complete the Exercise Level portion of step one (I work on a MacBook Pro and for some reason it pushes exercise level down the page so I have to scroll to find it. It may not be that way on your operating system). I was unsure of my 'Current Body Fat%' so I left it blank. After you enter your weekly exercise level click on 'Calculate Your TDEE' and your BMR (Basal Metabolic Rate) and TDEE (total daily energy expenditure) will appear to the right, as seen below. 

IIFYM For Beginners

Simply put, your BMR is the number of calories you burn by simply existing. TDEE is your BMR + the number of calories you burn through physical activity. Now that you have your TDEE and BMR calculated, scroll down to Step 2 to choose your goals.

IIFYM For Beginners

This is where you need to know what your personal fitness goals are. Do you want to achieve fat loss or maintain your weight where you are currently at? You can also choose goals based on the need to gain weight and it also gives you the option to create custom goals. After you select the goal that is best for you, move on to step 3 to select your nutrition plan.

IIFYM For Beginners
Make sure you have IIFYM selected in the 'Common Plans' box to the left. Step 3 will have you choose your grams per pound of body weight of protein and fat. Keep in mind that these numbers are a jump off point and you can tweak them based on how your body responds to them in a few weeks. After you have selected your protein and fat grams, your suggested macros will appear in Step 4.

IIFYM For Beginners
You can see that your results are provided in overall macros you need to consume daily and it also gives you the option to see your macros per meal, based on how many meals you consume in a day. Again, this is a starting point and you may need to make some modifications after a few weeks.

I hope this gives you an idea of where to get started in figuring out what you specific macros may be. Here are some other great resources from my fellow FitFluential Ambassadors that may help as well!

Nicole at Fitful Focus has a great post that gives a general overview of What The Heck Macros Are.

She also has another great post about Meal Planning With Macros.

Heather at FITaspire offers a free meal planning template you can use if you are counting your macros.

Heather also has a great post that outlines The Problems With IIFYM.

FitFluential posted a great informational video on their YouTube Channel about how to properly calculate your macronutrients.

There are a ton of posts out there all about IIFYM. If you are interested in starting flexible dieting, I strongly suggest you do some research, go into the process with an open mind and be patient with the process. From what I have learned so far, the macros you typically start with will need to be tweaked after the first few weeks depending on how your body responds to them. Be patient, get your workouts in, hit your macros, tweak as needed and the results will come!

Let me know if you have any questions, I'll do my best to help as much as I can!