{"id":35649,"date":"2015-07-15T11:15:01","date_gmt":"2015-07-15T15:15:01","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=35649"},"modified":"2016-07-14T16:05:51","modified_gmt":"2016-07-14T20:05:51","slug":"if-it-fits-your-macros-iifym-diet","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/health\/if-it-fits-your-macros-iifym-diet\/","title":{"rendered":"What the Heck Are Macros? The IIFYM Diet Made Simple"},"content":{"rendered":"
\"IIFYM
Photo: Pond5<\/a><\/figcaption><\/figure>\n

Can you get lean eating cheeseburgers? The IIFYM (If It Fits Your Macros)<\/a> diet says order up. Well, sort of…<\/p>\n

While many diets are meticulous about which\u00a0foods you can and can\u2019t eat, how much you can have, and even when you consume it, for some people, the excessive restrictions can be\u00a0a recipe for failure.<\/p>\n

Instead, the IIFYM diet aims to get\u00a0away from that\u00a0\u2014\u00a0focusing on the three most important energy sources needed for our bodies to function properly. We’re talking about\u00a0protein<\/a>, carbohydrates and fat (aka\u00a0macronutrients, or macros). How it works: Calculate your daily caloric needs<\/a>, then split those calories into 40 percent carbohydrates, 40 percent protein and 20 percent fat, the ratio that IIFYM proponents say is the most effective for muscle growth, fat burning and consistent energy levels.<\/p>\n

Keep in mind, there has been some debate\u00a0on whether or not this diet is in fact more or less effective<\/a> than \u201ceating clean<\/a>,\u201d and if a calorie is a calorie<\/a> regardless of the macro composition of the diet you\u2019re following. However, some studies<\/a> support it and numerous\u00a0individuals\u00a0have reported\u00a0success<\/a> with this diet. If you think IIFYM could work for you, here\u2019s what you need to know.<\/p>\n

RELATED: <\/strong>When Is It OK to Cheat? The Pros and Cons of Cheat Days<\/a><\/p>\n

If It Fits Your Macros: The Overall Equation<\/h3>\n

The first step in the IIFYM plan is to\u00a0figure out how much energy (i.e. calories) \u00a0your body uses in a given day. The amount of calories you burn just by virtue of breathing and performing other vital functions\u00a0is known as the basal metabolic rate<\/a>, or BMR. Below, use the calculators\u00a0to find out a rough estimate of your caloric\u00a0needs, based on the Mifflin-St. Jeor equation. Later you’ll adjust this number based on your activity level.<\/p>\n

[CP_CALCULATED_FIELDS id=”6″]<\/p>\n

[CP_CALCULATED_FIELDS id =”7″]<\/p>\n

Next, you have to take into account how active you are. Leslie Bonci, MPH, RD, CSSD, LDN, <\/em>Director of Sports Nutrition at the University of Pittsburgh Medical Center, points out that adding calories based on activity level is a guesstimate and not a precise science. That said, there are general ranges she recommends using for men and women:<\/p>\n