#MEAL PLANNER TO FIT MACROS MANUAL#
#MEAL PLANNER TO FIT MACROS FREE#

Weighing and tracking your foods is highly recommended to ensure you are meeting your macros. While tracking is important, there is no need to stress about hitting your macros exactly every single day.Īs long as you don’t go over each macronutrient by more than 5 grams, or under by more than 10 grams, you should still see results.

Starchy vegetables, like potatoes, sweet potatoes, winter squash and corn.Pseudocereals, like amaranth, buckwheat, millet, quinoa, teff and wild rice.Fruits, especially bananas, plantains, mangoes and apples.Grains, like oats, wheat, barley, rye and rice.Breads, cereals, pastas and baked goods.Full-fat dairy products, like cheese, cream, whole milk and yogurt.Fatty fish, like salmon, sardines and anchovies.Legumes, like beans, lentils, peanuts, peas and soy.Dairy products, like cheese, milk, whey protein and yogurt.Animal meats, like beef, chicken, lamb, pork and turkey.Therefore, it helps to understand which foods contain the highest amounts of each macronutrient. IIFYM diets tend to be higher in protein and fat and lower in carbohydrates. It’s also recommended to purchase a digital scale and weigh your food in grams, in order to get the most accurate macronutrient calculations. Some popular websites and applications for tracking include: Once you know how many grams of each macronutrient you should consume every day, it’s critical to track your food intake to determine whether you meet your macros. Then, the ideal ratio of macronutrients is determined based on your current body weight and allowed calories.

#MEAL PLANNER TO FIT MACROS MANUAL#

Online or manual calculations are used to determine the appropriate number of calories needed to meet your weight goal. All remaining calories are allotted for carbs.įor weight loss, the main idea is to reduce calories and increase protein to preserve lean muscle mass while losing body fat.Īfter doing all the calculations, the final IIFYM plan should tell you how many calories and how many grams of protein, fat and carbohydrates to consume each day. Fat intake should be between 0.25–0.4 grams per pound of body weight.

Determine your macros: Protein intake should be between 0.7–1.0 grams per pound of body weight.

If weight gain is the goal, increase calories by 5–15%.

Adjust based on weight goals: If you want to lose weight, reduce your calorie intake by 15–25%.

This is known as your total daily energy expenditure or TDEE.

Adjust for activity level: The BMR is multiplied by an activity factor to increase calories based on your activity level.

This is known as your basal metabolic rate or BMR.

Calculate your basal metabolic rate: Standardized equations are used to determine how much energy your body uses at rest, based on age, sex, height and weight.

#MEAL PLANNER TO FIT MACROS FREE#

Most people use the free macro calculator on the IIFYM website, but you can also calculate them manually. The first step in getting started on the IIFYM diet is to calculate your macros.

Food choices are tracked and adjusted as needed in order to stay within these macros. The IIFYM diet involves calculating the amount of protein, fat and carbs to be eaten each day in order to meet your weight goals. IIFYM is typically used for people who want to lose weight but can be modified for those who want to gain weight as well. Since all foods are allowed, many people consider this diet a welcome change from strict calorie counting or eliminating entire food groups. Food intake is tracked and adjusted as needed. Meeting your macros: Once you know your macros, you just need to stay within them each day.

Calculating your macros: Calculations are used to determine how many grams of protein, carbs and fat you need each day in order to meet your weight goals.

Carbohydrates, which have 4 calories per gram.Īlcohol is the fourth macronutrient, containing 7 calories per gram, but it’s not included in the IIFYM diet.įollowing the IIFYM diet is pretty simple, and only requires a few steps:.

Protein, which has 4 calories per gram.

Three types of macronutrients are tracked in IIFYM: Macronutrients, or macros, are the four types of food molecules the body can break down for energy. IIFYM is a new spin on dieting that focuses on macronutrients rather than calories. The IIFYM diet was originally designed by fitness enthusiast Anthony Collova after he became frustrated with traditional dieting recommendations.

Meal planner to fit macros