If it fits your macros

“IF IT FITS YOUR MACROS”

You might hear Personal Trainers and pretty much anyone involved within the body building community use the phrase “If It Fits Your Macros” or “IIFYM”. This is a phrase invented for newbies in the gym to understand the very, very, very basics of carbohydrates, proteins, fats and calories. Focussing on IIFYM or a calorie deficit or surplus has minimal regard for food choice and diet quality.

IIFYM was initially a joke on a bodybuilding forum where Alan Aaragon and Eric Koenreich would allegedly reply to questions, such as “can I have a peanut butter sandwich?”, saying “IIFYM”. Unfortunately, this acronym was used before it was published in any peer reviewed research, and so the acronym had already gone viral and with the origin unknown worldwide, resulting in a misinterpretation of information. Some would argue IIFYM has had a major contribution to the obesity pandemic.

If you are focussing solely on weight loss or a bulking phase by focussing on calories in and calories out, as well as focussing primarily on your macros then I’m sorry to say but that’s acting like a reckless child. Focussing solely on calories in vs out and macronutrient targets is exactly what causes issues such as nutrient deficiencies, coronary heart disease, bowel cancer, osteoporosis, type 2 diabetes and so on.  You should not and must not have a diet filled with what most people would classify as “junk food” e.g. high calorie dense, not satiating, ultra-palatable, low nutrient foods.

We all need to understand IIFYM is not optimal for health. Having no more than 10-20% of your total daily calories coming from these sorts of “junk food” is a real battle that nutritionists and dieticians try to put across to the general population. Unfortunately, most of the fitness world does not seem to grasp the concept that micronutrients matter.

Flexible dieting is the way to go if you are looking for a sustainable nutrition lifestyle. As long as you’re meeting the health food guide, specific to your country, for fruits, vegetables and fibre, drinking 1 litre of water for every 23kg of body weight, 1.6g x bodyweight in protein, a minimum of 20-30% of total calories from fat sources (preferably a maximum of 10% from saturated fats) daily, then eating 10-20% of your calories from “junk foods” is perfectly okay.

Flexible dieting is not a diet - it’s a style of dietary control.