How to Plan Your Meals to Fit Your Macros

Planning your meals can feel overwhelming and downright confusing at times, in terms of measuring caloric intake and ensuring nutritional balance to build muscle and burn fat, especially when you’ve got specific targets to hit.

Fortunately, macro diets are flexible and stress-free because they are not traditional dietary regimes but systems that help you manage your caloric intake.

No foods are off-limits; you can eat whatever you like as long as it fits your macros. It’s a simple, effective and sustainable weight loss method without the needless suffering that comes with strict diets, which are built on starving yourself and eating tasteless meals.

Read on for some tips on planning and preparing meals to fit within your macros.


Before we get started on your journey, you will need a few things.

First, you’ll want to get your hands on a digital food scale so that you can weigh all your uncooked food.

Next, you should sign up to MyFitnessPal, a free web app that allows you to log all your uncooked food in a virtual diary.

Finally, use the IIFYM Macro Calculator to measure your exact fat loss macros, based on your body and energy levels.

Once you’ve got everything you need, it’s time to get started and prep some meals.

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A balanced diet is crucial to good health and vitality, so it is important to maintain plenty of variety in your meals while you keep track of your macros. The seven essentials for a balanced diet are carbs, fat, fiber, protein, vitamins, minerals and water.

Remember, you only get out what you put on your plate. An imbalanced diet can contribute to many debilitating issues ranging from chronic fatigue and digestive problems to anxiety, fear, and depression. On the other hand, a balanced diet improves your overall physical and mental wellbeing.

To see massive results, you’ll need to weigh and log everything you eat – that’s right, everything – using the tools mentioned above. It doesn’t matter if you think that piece of fruit is too small or too healthy to be worth weighing; you must track everything you eat in order to be as successful as possible. If you eat it, track it!

Calculating your total daily energy expenditure (TDEE) is another important step to achieving your goal, whether you want to lose weight or gain weight. TDEE represents the total calories we burn daily and is necessary for crafting an effective meal plan. On the surface, this sounds complex, but luckily our IIFYM TDEE Calculator makes the process of calculating your TDEE fast and simple while ensuring absolute precision.

If your goal is to lose weight and melt excess fat, you will want to eat far fewer calories than your body needs daily – between 15% – 20% less is recommended.

Or if you want to gain weight and build muscle mass, it’s recommended you eat 5% – 10% more calories than your TDEE. Preferably you would do this by upping your carb intake, eating foods such as pasta, vegetables, nuts, seeds, whole grains (i.e. brown rice and oats), and whole fruits (i.e. apples, bananas, strawberries).

You can break down your meal prep further by following these steps:

  • Eat at least 0.8 grams of protein per pound of lean body weight (total body weight, less total fat weight)
  • Eat between 0.3 – 0.4 grams of fat per pound of lean body weight.
    • Any remaining calories you have left in your daily total will come from carbs
  • Take in 20-25% of your lean body weight (in grams) in fiber every day (this should be included in your carbohydrate total)
  • Drink 3-4 liters of water per day in addition to any other liquid you consume.
    • The more consistent your sodium and water are, the more stable your weight will be.

You should always eat foods rich in vitamins and minerals (micronutrients) first before filling up on the foods you love. Once you’ve met your daily quota of micronutrients, go for it, but make sure you stay within your personal range of macros. Multivitamins are a great source of micronutrients if you are struggling to get enough through meals – consult a professional first, however.

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Thanks to the digital age there are tons of easy ways to keep track of your macros, anywhere, anytime.

MyFitnessPal is a great option for tracking macros. The free web app is user-friendly and very helpful for keeping a virtual diary of your food intake. Log your meals manually or by simply scanning barcodes, save your favorite meals and recipes, and use Quick Tools for swift and reliable food tracking. MyFitnessPal accounts are also compatible with over 50 apps that support healthy living.

Our highly recommended IIFYM Macro Meal Plan options streamline and simplify your journey to greater health. Even if you don’t exercise, if you stay within your macros, you’ll notice the fat falling away – and it will stay off due to our healthy and sustainable approach to everyday living.

Our plan includes a hyper-accurate macro strategy tailored to your personal needs, a customized seven-day macro meal plan, fortnightly weigh-ins to keep track of your progress, and stay up-to-date with your evolving needs, a custom refeed strategy to destroy plateaus, and much more.

You can also opt-in for accountability coaching, giving you access to our coaches to make sure all your questions are answered, and you’re on the right track for success!

Get your personalized IIFYM Macro Meal Plan today.



What Is The Keto Diet?

Unless you’ve been living under a rock, you’ve probably heard of the Keto. It’s become a hugely popular choice amongst those trying to lean down. Keto is short for ketogenic, a diet low in carbs and high in protein and fat. This doesn’t mean to say you can constantly fill up on hot dogs and chicken satay, but many find it a great alternative way to diet.

During the keto diet, you will stop eating carbohydrates and sustain yourself off high-protein and often increase your fat intake too. When you cut carbs completely your body is put into a state of ketosis. Ketosis occurs when fat from your diet and body is being burned for energy instead of sugar. Essentially your body goes into survival mode and starts burning down your fat stores. It’s not as debilitating as it sounds – many find they have more energy eating this way.

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What are the benefits?

Why would I put my body into survival mode you may ask? Well, ketosis has many known benefits.

Benefits of the Keto diet include:

  • Your body burns fat for fuel. It’s an effective way of dieting and getting the results you’ve always wanted

  • While in ketosis, the liver takes fat and transforms it into ketones. Ketones can be seen as fuel cells for muscles and brains. This can help with cognitive functioning making you feel sharper and more alert.

  • It has been shown the Keto diet can help regulate cholesterol, triglycerides, blood sugar and insulin levels. This can be a huge win for those with specific types of diabetes and PCOS and can reduce the risk of heart disease through the lowering of triglycerides.

The Cons

There are some positive benefits associated with Keto but it does come with its downfalls. When entering ketosis your body gets a big shock. It can cause flu-like conditions, headaches, nausea, and general fatigue. This is expected and your body’s response to this state. Many struggle to make it past this first stage before reeling in the benefits.

Many do question the unsustainable nature of Keto, it’s great for getting results fast but perhaps not for keeping the weight off. You can spiral back into carb eating due to having them cut out for so long. When not done correctly it can be the opposite of healthy.

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Foods that are Keto friendly

You can still eat a variety of tasty high fat and high protein food when on the keto diet. Think lots of meat, fish, eggs, and dairy.


  • Regular Cream Cheese

  • Full Fat Tasty Cheese

  • Camembert / Brie

  • Cooking Cream

  • Thickened Cream

Meat & Protein Sources

  • Bacon (full fat)

  • Chorizo sausage

  • Salami

  • Meat products with visible fats

  • Lamb

  • Pork Belly

  • Salmon

  • Egg Yolks

  • Whole Eggs

Oils and Fats

  • All varieties, i.e. Coconut oil, canola, olive, peanut oil, sesame oil.

  • Butter

  • Coconut Products

  • Coconuts

  • Coconut cream

  • Coconut milk

  • Coconut flakes

  • Desiccated coconut

  • Fruit & Nuts

  • Avocado spread

  • Guacamole

  • Cashews

  • Macadamia

  • Brazil nuts

  • Other Foods

  • Dark Chocolate Unsweetened

  • Cacao (unsweetened chocolate)

  • Natural Peanut Butter

  • Cashew/Macadamia Spreads

While this is a pretty good range to keep you full and fueled, there are some foods that are a big no when on the Keto diet. These include:

  • Wheat and products

  • Potato and products

  • Corn and products

  • Rice and products

  • Milk & dairy products

  • Baked goods

  • Regular flavored yogurt

  • Oatmeal

  • Pizza

  • French Fries

  • High carb fruits (banana, mango, etc)

  • Sugar, syrups, honey

  • Alcohol

Is Keto the right choice for you?

Keto can work for some, and many people swear by its benefits. In reality, it’s like any other diet. You still have to hit your macros in order to succeed. It’s important to assess all the options before committing to a diet change.

A diet like IIFYM is far less restrictive than keto. It allows you to eat whatever takes your stomach’s desire as long as it fits the macros! The days of binge eating and cheat meals are over as you can constantly eat what you want. We’ve created an article comparing IIFYM with Keto, so you can make a clear, informed decision around what will work best for you.

Click here to try our IIFYM Macro Meal Plan.

Have you tried the Keto diet before? Let us know in the comments below!


How to care for yourself and stay on track during the COVID-19 outbreak

Never in our lifetimes have we experienced something that has had such an enormous, global impact. With the outbreak of COVID-19, the world is learning how to adjust to the new normal. The economy has taken a massive hit. Events are canceled, bars, cafes, and restaurants are closing. Self-isolation is something we’re all learning to adapt to. It feels like a strange, scary, and uncertain time right now.

With things changing every day, stress and anxiety are perfectly normal responses. Trying to ignore it or push it away is not going to help you through this time. Instead, take extra special care of yourself. It has never been so crucial for you to look after yourself both physically and mentally. Managing stress will make you, the people you care about, and your community stronger.

Here are some ways that you can care for yourself, maintain some structure and routine, and stay on track to meet your goals during COVID-19.

self care isnt selfish

Practice Self-Care

The best thing you can do for yourself now is to practice unconditional self-love, self-compassion, and kindness.

Here are some ideas to try:

  • Embrace a hobby. Get crafty! Start painting, journaling, playing an instrument. Anything that you can do alone, for yourself that you enjoy.

  • Meditate. Meditation is a great way to practice long, slow, deep breaths. Meditation will also help calm you when you’re feeling overwhelmed by anxiety.

  • Watch funny videos. Those videos of cats pushing things off tables that used to make you laugh – watch them again! Share them with your friends and family to put a smile on their faces too.

  • Take a long, hot bath. Light some candles, put on some music and treat yourself to a home spa.

  • Put on your favorite artist and have a dance party in your living room.

  • Limit your exposure to news and social media. Set boundaries around how much media you’ll consume. Checking the news every 5 minutes is not good for your mental health.

  • Spend time with your pets. A cuddle with a furry friend is one of the best forms of therapy!

  • Snuggle up with a good book.

  • Watch your favorite movie.

  • Learn something new. If there’s a skill you want to pick up, now’s the time. There are thousands of online courses available to sink your teeth into!

  • If you’re feeling stressed and overwhelmed, think about how you would comfort a child experiencing those emotions. Treat yourself with the same compassion and kindness as you would that child.

  • If you’re working from home, set boundaries around when you’ll finish work for the day. It’s easy to become overly accessible when there’s no office to clock out of at a particular time. Create a designated workspace and decide that once it’s 5 pm (or whenever you’d usually finish), commit to switching off and making time for yourself.

physical health yoga

Look after your physical health.

Moving your body, whether inside the house or out, is critical to wellness. Looking after your physical health will not only help your immune system stay healthy, but it will help relieve stress and anxiety. It also allows you to maintain a sense of structure and routine during this ever-changing situation.

Here are some ways you can look after your physical health right now:

  • Exercise regularly. If you’re still able to go outside, then take a walk, run, or ride your bike. If you’re indoors, we have a wide variety of home workouts available on our plans to make things as simple as possible.

  • Continue to track your macros and keep your goals in mind. During times of stress, it’s easy to overeat or undereat, depending on how you usually respond to stress. Eating the food your body needs is one of the greatest acts of self-love.

  • Get plenty of rest. You might be struggling to sleep if you’re dealing with stress. Take it slow during the day and give yourself time to get plenty of rest.

  • Meditate. It’s great for countering stress by teaching you to focus on long, deep breaths.

  • Have tasty, healthy, macro-friendly meals delivered to your door. You’ll avoid the chaos at the supermarket, and keep yourself safe. It’s the perfect solution during social distancing and self-isolation. You’ll also stay on track with your macro goals.

Remember that you’re not alone.

We are all in this together. Whether you live in America, or New Zealand, England, or Australia, Africa, or Europe, we are all dealing with the realities of this new world, and you are not alone. Social distancing and self-isolation are one of the greatest acts of selflessness you can do to protect society moving forward.

Make sure you stay connected to those you love and care about. Talk to your friends and family. Write your grandparents a letter, get on a Zoom call with your co-workers, and FaceTime your friends. Also, if you’re still able to go outside, consider helping a neighbor in need of grocery delivery. Get involved in the IIFYM members-only Facebook group. Now is a great time to further support one another to tackle your goals and manage your concerns. Your role in this is to help us “flatten the curve,” through social distancing and self-isolation. We will get through this and be ok.

Call your healthcare provider if stress gets in the way of your daily activities for several days in a row.



The Service Empowering Entrepreneurs to Scale Their Impact

Picture this: You’re a fitness trainer and/or nutritionist/dietician who is passionate about impacting as many lives as possible. You’ve built a bit of a name for yourself, whether it’s within the local community or extending to a much wider reach on social media. You’ve got clients asking for your help and advice left right and center and you want to help them all, but you’re quickly losing hours in the day.

You can’t keep up with the demand for offering customized nutrition and fitness advice, as well as continuing to run your own business AND make time for yourself.

Does any of that sound familiar?

In 2015, Josef Rakich approached John Franich and Ken Brickley with this exact problem. Josef had hundreds of clients wanting personalized meal plans and training programs. And he was currently writing them out BY HAND. He had no time for anything else, least of all the gym, which was an essential part of his life as a trainer.

It was here that John recognized a true blue ocean opportunity. We began working with Josef to develop an automated system that would create fully customized diet, mindset, and exercise plans for individual people, at scale. This empowers Josef and other fitness entrepreneurs, to serve an unlimited number of customers in less time. MacroActive was born.

MacroActive has grown, and we now work across a broad spectrum of trainers around the world. From fitness influencers with 7 million followers to smaller personal trainers, our platform caters to all. No matter your sport or niche, be it yoga, boxing, wrestling, or other, we work with all areas of health and fitness.

Customized nutrition, mindset and training plans

We created a software that allows you to provide an ultra-personalized experience for as many customers as possible. Vegan, vegetarian, keto, paleo, Mediterranean… whatever dietary requirements your customer may have, we cater to it. You also have the option to add your own recipes!

Our software has over 1700 preloaded workouts to allow you to publish and begin earning income on day one. You have the option to use our preloaded workouts, or modify, add and personalize the workouts to become your own. No matter your niche, you can create your own unique, tailored training programs.


Our superpower is turning followers into paying customers, and we know what works. Our marketing team has helped over 200 trainers price and promote their online offers for success. Our MacroMillionaire clients receive ongoing work from our marketing team to promote winning ads, killer copy, and social media strategy that sees our clients continue to grow and scale their impact.

Ongoing Support

CEO Ken Brickley and Alec Duncan, our client success manager, share our unique insight and ever-changing tips and tricks with our clients through a weekly screencast. This ongoing support and education have contributed to our clients earning more than 25 million dollars collectively over the last four years.

Customer Support

Our top clients have the option to use our Customer Support network. This allows you to run your business more effectively and free up your time, meaning you can use that time to create high-value content for your customers and followers.

Landing Page

All of our MacroActive clients have a UX enhanced landing page, designed and built for conversion optimization. You’ll get everything you need to reach your customers, build trust and become an authority in health and fitness.

At MacroActive, we have an ambitious goal. We want to use this tool to fight the global obesity problem and impact as many lives as possible. Every 12 seconds, someone dies as a result of being overweight or obese. We all know diet and active lifestyle is the answer.

Our trainers have a voice that reaches large social audiences. Our goal is to reverse this trend by educating as many people as possible.

Get in touch with one of our sales representatives today to discuss how MacroActive can help you scale your impact.


The Ugly Truth About Weight Loss Pills

They promise quick fixes, the lean body you’ve always dreamed of and instant results. But are they too good to be true? Weight loss pills are becoming an increasingly popular choice for those dieting or wanting to drop the pounds quickly. While some pills are harmless, others have heavy negative repercussions.

Before taking a new pill it’s important to know the potential side effects and whether the good outweighs the bad. Negative side effects include increased heart rate, high blood pressure, agitation, diarrhea, sleeplessness, kidney problems, liver damage and rectal bleeding.

These sound pretty bad, right? So why would people still take them? Common answers include insecurities about weight, vulnerability, and fitting into society’s standard of attractiveness. These seem to be the top contenders when it comes to the personal choice to take weight loss pills.

Most pills and drugs do have side effects, however, bad personal experiences seem to outweigh the good when it comes to weight loss pills.

weight loss pills 1

The really scary thing is that weight loss pills currently don’t have to be medically approved. This isn’t including weight-loss drugs that a doctor prescribes to those heavily overweight. Weight loss pills are currently classified as a supplement, not a drug. This means they don’t have to undergo heavy medical testing. Rather, they are backed up by ‘research’. This could simply mean one person’s experience and marketing jargon used to promote the pill.

Sentences like ‘may do’, ‘can support’ or ‘could help’ are used to make claims which aren’t scientifically supported. In the US it is common for pills to be released into the market without testing. These are often banned later down the track by the FDA because of severe negative effects. There have been many instances where people are HOSPITALIZED due to bad reactions. An incident in 2018 left an individual hospitalized after becoming unconscious. They had a life-threatening anaphylactic reaction to the pill Calocurb. This pill is still on the market today.

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Weight loss pills are often marketed under the facade of ‘natural’ and ‘a health food’. This seems absurd considering their fabricated nature. Many are made from natural supplements like Green Tea, Bitter Orange, Garcinia Cambogia (fruit extract) and caffeine which makes some people feel like they “can’t be that bad” if they’re all-natural.

However, when taken in high doses or combined with other medications they can be harmful. They are often marketed as the magic pill; eat all you want, don’t exercise and you’ll be skinny in no time. This is particularly detrimental as it throws away a healthy and sustainable lifestyle.

There are zero known health benefits for taking weight loss pills.

It’s not only your physical condition that can suffer from weight loss pills, but they are also commonly associated with anxiety and other mental health issues. Stimulants that are found in the pills can contribute to agitation, irritability, mood swings and feelings of anxiety. If you have a pre-existing mental illness this can be worsened by weight loss pills.

At the end of the day weight loss pills are only a short term solution. They aren’t sustainable or healthy and often come with negative implications. The best way to lose weight is through a balanced meal plan, exercising regularly and living a healthy lifestyle.

For long-term success, you need to find a healthy, sustainable plan that works for YOU. Check out our meal plan options for a weight-loss solution that won’t put you at risk.



Does Apple Cider Vinegar Help With Weight Loss?

Apple Cider Vinegar has long been touted as a weight-loss secret weapon, but does it work?

Some celebrities claim it’s the magic potion behind their perpetually flat tummies. Kourtney Kardashian reportedly drinks it twice a day, Victoria Beckam has it first thing in the morning on an empty stomach, and Hilary Duff swears by it.

We took a deep dive to find out the truth (and lies) about ACV. We looked at whether or not apple cider vinegar helps with weight loss, the risks, and benefits that come with drinking it, and whether you should try it.

What is Apple Cider Vinegar?

Apple cider vinegar is made in a two-step fermentation process. Apples are cut or crushed and combined with yeast to convert their sugar into alcohol. Then, bacteria is added to ferment the alcohol into acetic acid. It can be consumed in small quantities or taken as a supplement.

For thousands of years, compounds containing vinegar have been used for their presumed healing properties. It was used to improve strength, for “detoxification,” as an antibiotic, and even as a treatment for scurvy.

ACV continues to be used as a home remedy to treat various things, including sore throats and varicose veins. There isn’t much evidence to support the claims, but some researchers have been taking a closer look at apple cider vinegar, and if it helps with weight loss.

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Can Apple Cider Vinegar ACTUALLY Help With Weight Loss?

While there is no scientific evidence to support the claim that apple cider vinegar will directly help with weight loss, many people have experienced a range of benefits from regular consumption of it.

Some of these benefits can help with behaviors that ultimately lead to weight loss. For example, apple cider vinegar can help increase feelings of fullness. This means you could end up eating fewer calories and thus lose weight as a result.

Apple cider vinegar can also help decrease sugar cravings by regulating your blood sugar levels. The healthiest and most effective way to regulate blood sugar levels is to avoid refined carbs and sugar, but apple cider vinegar may also have a beneficial effect.

If you’re craving less sweet food, you’re less likely to eat it. Which, in turn, could cause weight loss if it was something you previously struggled to control.

Generally, apple cider vinegar may encourage weight loss by promoting fullness, lowering blood sugar, and reducing insulin levels.

Other people have reported additional benefits from regular consumption of apple cider vinegar, including feeling less bloated, clearer skin, and improved digestive health.

Because of its fermentation, apple cider vinegar can act as a probiotic on the body and promote healthier digestion. Healthier digestion means your body is better able to absorb all the essential nutrients from food. It also means fewer tummy aches, bloating, and discomfort.

Also, contrary to what you might think, if you suffer from heartburn or indigestion, apple cider vinegar can be an excellent natural reliever. ACV works by introducing more acid into the digestive tract. Some people find this helpful as heartburn can be caused by too little stomach acid.

What are the risks of apple cider vinegar?

Apple cider vinegar needs to be diluted as the acetic acid in ACV will strip your tooth enamel, potentially leading to tooth decay. If you drink apple cider vinegar, be sure to wait for at least a half-hour before brushing your teeth, even if you’re using toothpaste. The acidity from the vinegar being in your mouth, combined with the brushing, can wear away enamel.

Apple cider vinegar can worsen or lower potassium levels. Low potassium is called hypokalemia. Someone with mild hypokalemia may not have any symptoms. However, moderate or severe hypokalemia can cause muscle weakness and paralysis, which can affect many parts of the body. It’s especially crucial for people taking certain medications that can lower potassium levels, to be aware of the effect that ACV can have.

Some people claim that apple cider vinegar applied directly to the skin can help with skin conditions. However, the acidity of vinegar means that applying it directly to the skin can cause burns and irritation, especially if the vinegar is undiluted.

People with certain health conditions may wish to speak to a doctor before consuming apple cider vinegar for medicinal purposes.

green apples basket

Should you try it?

Drinking ACV alone isn’t going to help you reach your goal weight, and there is no scientific evidence to prove anything, but there’s a chance it could support the efforts that we know work for weight loss, like eating a healthy diet and exercising more.

Provided you stick to the recommended dosage and make sure it’s well diluted, ACV is relatively low-risk.

To incorporate it into your day, you can drink a tablespoon of ACV diluted in eight ounces of water up to twice a day, ideally, before or with a meal. That will increase the chances that the ACV will boost your satiety and help keep your blood sugar stable. If you don’t like the idea of drinking vinegar, think about working it into your meals instead. Try drizzling ACV and olive oil over a salad or steamed veggies, or add a tablespoon of ACV to a smoothie.

Make sure you choose an apple cider vinegar that’s labeled raw and unfiltered. Unfiltered versions contain proteins, enzymes, and healthy bacteria from the vinegar starter or mother.

Have you tried using apple cider vinegar to help lose weight before? Let us know in the comments below!


How To Lose Weight Without Dieting

If you’ve ever tried to lose weight, you’ll likely have tried one of thousands of diets that ultimately ended in failure.

Maybe you set a New Years’ resolution in January to lose weight, found a popular fad-diet to follow, and now that it’s March, you’re struggling to keep it up.

If that sounds like you, don’t worry! I’m going to let you in on a little secret…

The truth is, for long-term weight loss success, dieting doesn’t work!

There are thousands of online programs out there that try to suck you in with the promise of overnight results, using quick-fixes and diet fads.

Let me tell you, crash diets and weight loss pills are not the way. Sure you may end up losing weight fast, but they’re not healthy and it’s not sustainable. You could end up gaining all the weight back and even MORE than you started with!

It’s time to cut the BS.

We’re going to tell you how to lose weight WITHOUT dieting.

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Firstly, why don’t diets work?

The reason is that usually, diets promising quick-fix results require you to make EXTREME changes to your diet and exercise routine.

These changes are so far outside of how you’d usually live your life that as soon as you stop following the diet, you’ll gain back all the weight you lost.

If your diet is too complicated, you won’t start. If your diet is too restrictive, you won’t finish.

If you’ve spent your life trying to find ways to lose weight, with no success, don’t worry. It’s not you, it’s the diet you’ve been following.

To lose weight without dieting, the key is to find a way of eating that works for YOU.

How can I lose weight WITHOUT dieting?

I’m so happy to tell you that you don’t need to follow a complicated, restrictive plan to lose weight.

The formula for losing weight without dieting is pretty simple really. All you need to do is make sure you’re eating fewer calories than you’re burning.

Yes really, it’s that simple!

The first step is to know exactly how many calories and macros you should be eating for your goals. We happen to have a handy little macro calculator that can help you figure that out.

Once you know the macro requirements for your body and weight-loss goals, you’re free to eat whatever you want as long as you follow your macros!

That means nothing is off-limits.

You can ditch the diets, eat the foods you love, finally lose the weight and keep it off for GOOD.

Long-term weight loss success is about following a sustainable routine, consistently.

It’s not what you do sometimes that counts, it’s what you do ALL the time.

The easiest way to do this is to get a custom-made meal plan, personalized to your exact, unique macro and caloric needs.

Fortunately, we can also help you out with that. Check out our custom-made meal plans and exercise programs and let us take care of the hassle.

You’ll get a weekly meal plan designed especially for you, a shopping list with exact proportions so there’s no wastage, and an exercise program to match your goals.

Enjoy following a meal plan that lets you eat whatever you want and STILL lose weight!

Have you tried tracking your macros for weight loss? Let us know in the comments below!


The Sirtfood Diet is Just Another Restrictive, Dangerous Fad

Adele’s dramatic weight loss has had the internet completely obsessed. She first debuted a slimmer physique in October last year, but after appearing at Beyonce and Jay-Z’s Oscars after-party having reportedly lost a staggering 99 pounds (45kgs), it’s all anyone can talk about. Everyone is dying to know what her secret is.

The answer? The Sirtfood Diet.

This “miraculous” and “game-changing” diet claims you’ll lose an average of 6.5 pounds (3kgs) in the first week.

Read on to find out everything you need to know about the Sirtfood Diet and whether it’ll work for you.

What is the Sirtfood Diet?

Based on research on sirtuins (SIRTs), SIRTs are a group of seven proteins found in the body that has shown to regulate a variety of functions. These include metabolism, inflammation, and lifespan. “Sirtfoods” are foods high in sirtuin activators.

The Sirtfood Diet works by combining “sirtfoods” and calorie restriction. Both of which work to trigger the body to produce higher levels of sirtuins.

How does the Sirtfood Diet work?

The Sirtfood Diet has a punishing reputation. It works in two phases. Phase one sees followers limited to a measly 1000 calories a day for the first three days. These calories consist of three green smoothies and one small meal.

Between days four to seven, the calorie intake rises to 1,500, made up of two green smoothies and two small sirtfood-rich meals.

Then, Phase Two, which lasts for two weeks and focuses on maintenance.

There is no specified calorie intake for this period. Although you’re required to eat three meals of sirtfood-rich foods and one green juice per day, you’ll continue to lose weight during this phase.

Is it sustainable?

Founders of the Sirtfood Diet make bold claims. They say that the diet can super-charge weight loss, turn on your “skinny gene” and prevent diseases. They claim you’ll lose an average of 3kg a WEEK.

Yet, there isn’t much proof to back them.

So far, there’s no ACTUAL scientific evidence that the Sirtfood Diet has a more beneficial effect on weight loss than any other calorie-restricted diet.

There’s no question that you’ll lose weight on the Sirtfood Diet. If you restricted your calorie intake to 1000 and ate only chocolate, you’d STILL lose weight.

Dramatically restricting calories and exercising at the same time will almost always result in weight loss.

If you’re looking for a quick-fix weight loss solution that’ll have you dropping the pounds FAST, then sure, give the Sirtfood Diet a go. But at what cost?

After the two phases are complete, what then?

The Sirtfood Diet has severe restrictions. The calorie requirements do not take into account gender, body composition, and physical activity level. This means that some of those who follow it could be under eating. Under eating can cause your metabolism to slow leading to a possible rebound effect. This can result in the person not only gaining back all the weight that they lost but potentially putting on MORE than they started with.

Is it worth sacrificing some of life’s greatest joys? Pleasures like dining out with a loved one, lunch with friends, or cocktails with the girls. All because it’s impossible to find foods that not only must come from a specified list but also fall within a ridiculously low calorie allowance?

Should you try the Sirtfood Diet?

With all diet fads, they often present an attractive image that seems too good to be true. The thing is, if it SEEMS too good to be true, it probably is.

I can’t help but wonder how Adele will be looking, but more importantly, FEELING, a few years down the track. What are the long-term ramifications of following such a tight, restrictive diet? It’s too soon to know the long-term side effects of depriving your body of much-needed macronutrients for such an extended period.

If you’re looking for long-term, sustainable weight loss, then it’s all about balance.

It’s about finding ways to eat the foods you love and enjoy life’s shared moments without feeling restricted or deprived.

Adding more “sirtfoods” to your diet is not going to harm you, but if you’re looking for a weight-loss plan that will be enjoyable and easy to follow, stay away from this fad-diet.

If you’re looking for a healthy, sustainable and balanced way to take control of your weight loss journey, while eating the foods you love, IIFYM have the solution.

Complete with meal plans and workout programs, customized to your exact unique needs, you’ll have the freedom to eat whatever you want as long as it fits your macros.

Here at IIFYM we pride ourselves on encouraging our followers to enjoy food and life’s experiences without sacrifice!

For more information on our customized meal plans and training programs, click here.



Carb Friendly Macro Calculator • Lose Weight The Right Way • Calculate Your Macros


…And Lose The Weight The Right Way, For Good. 

Carb Friendly Macro Calculator • Calculate Your Macros For Free • Macronutrients

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Diet calories based on your fat loss goals

A message from Your Coach,

You landed on my macro calculator for one of two reasons:

  1. You want an easy way to lose weight, and someone sent you here because they trust our site.
  2.  A search engine sent here because you want an easy way to lose weight

In either case, this isn’t a coincidence.

About 10 years ago we created the world’s first and best macronutrient calculator to show people an easy way to burn body fat while eating the meals they love.

Eventually meal plan and fitness coaches asked us to build diet calculators to help their clients reach their ideal body weight.

Now our calorie calculators are used on over 200 websites and we have added Meal Plans and Training Programs to help our clients reach their goals faster.

Why are we telling you this? One word: Accuracy.

When people first see their numbers, they kind of freak out a bit; male and female clients alike.
Their fear is that they will gain weight due to high amount of carbs and calories we suggest.

The first question people ask?

How on earth am I supposed to lose body weight eating so many carbs?

The truth is that carbs simply don’t make you overweight.

To the contrary, carbohydrates build muscle, increase energy, boost your metabolic rate which helps you lose lbs. while improving athletic performance.

This change allows you to maintain your muscle mass, even if you have a sedentary lifestyle.

The key is to eat the right number of grams of carbohydrates for your body based on your activity level (since your carb intake is directly related to your energy, goals and metabolism).

Remember that my goal is to optimize your metabolic health so your body will burn fat and maintain your muscle mass, with or without exercise. Not for you to gain body fat.

This is why your amount of carb, protein, fats and fiber grams are set up exactly how they are.

I want you to be healthy, happy and fit with a sense of well being rather than hungry and moody.

Let me explain it this way.

The IIFYM macro formula below is the 8th and most accurate one we’ve developed which promotes carbs as your primary source of fuel. No other website uses the same weight loss calculations for male and female clients, not even our corporate dietitians & personal trainers.

This is why IIFYM is on the first page of google for over 600 diet and exercise search terms.

Our weight loss program works so well that thousands of people link their friends and family to our macronutrient calculator and as a result we gain favor with Google and get loads of traffic.

In short, you’re here because IIFYM is the most trusted source for accurate macros in the world.

Our hope is that you see your carb intake and get excited that you can eat the meals you love, maintain your muscle mass and lose weight in the process.

We are glad you are here and excited for you to lose the pounds for good!

Scroll down and be as honest as possible to get the most accurate macros and calorie intake for your weight loss goals.

Your Coach at

We determine your weight loss calories based on several basic points of data.

Your age, height, weight, gender, activity level and the goal of the amount of pounds you want to drop.

We used this information to calculate the number of calories your body uses per day. More more info about your current lifestyle the better.

This data we collect above will guide us closer to your ideal weight loss metrics, so it is uber important that you enter the right info and click the right buttons.
Here is how it works:

TDEE, (total daily energy expenditure) = The number of calories you need per day to maintain your energy (not including your fitness workouts)
To get this we follow a specific formula that is much more advanced than the Mifflin St Jeor that so many other nutrition coaches use. We analyze your energy output for an entire week, then split it up in to the appropriate ratio for each day.
We analyze your BMR – Basal Metabolic rate (the number of calories you burn at rest)
We look at your NEAT – Non Exercise Activity Thermogenesis (the calories you burn while being active; working, playing, fidgeting and all other physical activity beside working out.
We examine your EAT – Exercise Activity Thermogenesis (the calories you use while lifting weights, strength training, cardio and all other strenuous physical output from your exercise routine)
Finally, we take in to account your TEF – Thermal Effect of Food (the energy that is required to digest your food in to nutrients it can use to repair muscle and complete all other bodily functions)

Together, all of these numbers add up to your TDEE. Which we then use to create a moderate caloric deficit to trigger your body’s fat loss response, week after week.
Basically, we shift the energy balance in favor of your body fat being used as fuel and POOF!! You get leaner and drop the lbs.

In order to for this to work you need to consume less calories than your body needs.

A calorie deficit of 15-20% off of your TDEE is used as a safe caloric deficit to shoot for to insure fast fat loss so you maintain your lean muscle mass.

To gain muscle, you need to consume slightly more calories than your TDEE. This is not a new concept whatsoever but many of today’s current dieting coaches get it wrong.
Rather than let the diet do the work, they try to use fitness as the deficit which is a horrific idea. Our macro calculator uses a safe and conservative caloric surplus calculated at 5-10% over your TDEE to encourage muscle growth without packing on too much unwanted body fat.

In either case, our plan will provide the perfect macronutrient ratio that will work for you regardless of the success you’ve been denied from other body building coaches and so-called instagram models. I designed it that way from the very ground up so that our readers learn how to reach their goals, and confidently understand the essential conditions that are optimal for humans to access perfect protein saturation levels, for example.

Without this kind of attention to detail, I really don’t think that average people (beginners, natural bodybuilders and novice athletes) will benefit from the difficult and intense programs that these certified coaches continue to push on social media.

At the end of the day getting in the best shape of your life is pretty simple.

  • Eat less food than you were eating when you gained weight
  • Move your body more than you currently are, to help get your blood flowing (this will also help with digestion which is a good thing).
  • Focus on being consistent. Though accuracy is super important and pretty much, undeniable.
  • …and if you can, try to get a wide variety of foods that are high in micronutrients, minerals, electoleyes, phytonutrients, plant sterols and probiotics (fermented foods are easy enough).

Otherwise, get loads of sleep, lower stress and perform those things that add to your happiness rather than add to your chaos and before long, you will have the physique and the life you want.
You deserve it, and I am here to help

Your Coach at




Using Macro Calculator For Weight Loss

Weight Loss is Not Easy But it is Simple

Many people have a very hard time losing weight. It is very easy to say “exercise more and eat less” and when you really boil down weight loss to the basics it is true that the thing that matters the most is calories. See more about using our free macro calculator.

However, what many people have a tendency to forget about is that human beings are not robots. Most people can’t simply decide that they are going to exercise for 60 minutes at medium intensity for a set number of times each week and eat exactly 2,000 calories every day.

We get sick, we get cravings, we get tired, and we are bombarded constantly with temptations everywhere we go, whether it is at the store, at work, or at home.

Even if you are able to manage to eat a certain number of calories per day over a specific period of time you may lose weight but will it result in the body that you truly desire? If you eat the wrong types of foods, you might end up losing muscle along with fat.

In general, losing weight may be useful for a person who is obese or overweight, but having lots of lean mass and a low (yet still healthy) percentage of body fat is better for your looks, well-being, and health.

macro calculator for weight loss

Macros Are Important

Calories really matter when it comes to losing weight. However, calories are not the only important thing. Macros and Macronutrients matter too!

When you determine the right amount of fats, carbohydrates, and proteins for your body goals and lifestyle you can run on a calorie deficit in order to lose weight but still maintain your muscle mass, have plenty of energy, and feel full.

Is there an Ideal Macro Split?

You might be wondering if there is one ideal macro ratio that can work for everybody. Unfortunately, there is not. The best macro ratio for you will depend on many different factors, which include what your specific goals are and your activity level.

If you have a good amount of muscle that you want to maintain, then you should eat plenty of protein. Protein is a major building block for muscles, and if you do not consume a sufficient amount of protein then your body will start breaking down muscle tissue to use for energy as well as to repair muscle tissues that are damaged.

Many builders when they are attempting to get very lean, use what is called a ‘protein sparing modified fat.’ That involves eating a very low amount of calories with most of the calories coming from protein.

It isn’t a good idea for the average individual to eat just protein. However, increasing your intake of protein while running a calorie deficit can help to improve your satiety as well as helping you maintain your lean body mass and strength.

If you are a performance athlete or endurance athlete then you will want to have carbohydrates incorporated in your diet, since carbs are a good ‘rapid energy’ source.

Compared to simple sugars, complex carbohydrates are superior at providing steady energy while helping you to avoid a sugar crash as well.

Fats are essential for hormone production, and also can be used as an energy source. It takes longer to digest fats compared to carbohydrates and can also help to improve satiety.

Some diets, like the Atkins diet and Keto diet, use fats as their primary energy source instead of carbohydrates. Although some people swear by Keto, it doesn’t suit every lifestyle.

After you have found the proper balance of macronutrients, you will be able to eat whatever foods you want as long as it fits in with your calorie allowance and your macros.

easiest way to track your macros and calculate your weight loss

What is IF It Fits Your Macros or IIFYM?

The concept behind IIFYM is just because you are following diet doesn’t mean you need to give up ice cream or pizza.

With this type of diet, you may be telling yourself that you have to eat 150 grams a day with an 1800 calorie allowance per day (running a calorie deficit).

You may choose to eat a tuna salad with a bit of oil in order to hit your fat and protein allowance, and know that you have reached your daily macros and can treat yourself with a large ice cream serving at the movies that night.

You make room for your ice cream by not having ranch dressing or croutons on your salad, so you can enjoy yourself since it fits in with your macros.

How Can You Tell What Macro Ratio You Should Follow To Lose Weight?

Finding the proper macronutrient ratio that you should follow will depend on your fitness goals and lifestyle. You might want to try out a couple of different macronutrient ratios in order to determine what works the best for your activity level and help you to avoid cravings.

However, it is very important to have a certain macro ratio. If you only count calories you may end up not eating enough protein or not enough healthy fats while you are still running at a calorie deficit.

At, there are macronutrient calculators that can help you understand what macros work the best for various lifestyles.

The calculators can ask you for your sex (men and women have different nutritional needs), height, weight, and wage, and also your activity level and how frequently you do cardiovascular exercise and lift weights.

The calculator also will ask you about any medical conditions you have that could impact your diet, along with the kind of diet you are following currently and what your weight loss goals are.

Based on all of your information, it will provide you with recommendations on macronutrients to sustain your body and also allow you to retain lean muscle mass, promote satiety, reduce cravings, and lose weight.

The recommendations are tailored specifically to you based on the information you have entered into the weight loss calculator.

A relative or friend might get a very different recommendation due to the fact that they have really different goals and lifestyles.

Make sure you track, measure, and weigh your food intake, and then re-evaluate your calorie and macro goals every few months based on what your progress is and how you are feeling.

Keep in mind that losing weight takes a lot of discipline and patient, but it is possible!