IIFYM | Does This Method Work?

Written by Jamie Bantleman


IIFYM, this interoperates ‘If It Fits Your Macros’ and means that as long as the food you are eating fits your set amount of macronutrients and calorific intake it is still going to get you to your goal. However, the question here is, does this method work and will it create an effective long-term strategy to maintain your desired body fat or muscle mass goal.


There are many nutritional protocols that have a wonderful effect on the body that allows us to yield great results.

macronutrient timing

First and foremost, when looking at your nutritional protocol you should work out your daily basal metabolic rate to then create your calorific requirements. Once this is done, you should then create your macronutrient intake. This will determine how much protein, fat and carbohydrates you will need to make up the calories required.


Once your calculations are complete you will have a number of each nutrient to aim for and the question here is, does it matter how you get to that number in terms of what foods are eaten? For example, is eating 100g worth of carbohydrates from pasta the same as the 100g worth of carbohydrates from berries?

Low Sugar Fruits

Meal example 1:


100g doughnuts (42g carbohydrates)

400g chocolate (30g protein)




Meal example 2:


200g sweet potato (42g carbohydrates)

150g chicken breast (30g protein)


As you can see, each meal has exactly the same amount of macronutrients in them, therefore can there be a difference between them when it comes to body composition and fat loss?

trans fats

The answer is, of course, when we look at foods we cannot be narrow-minded and only look at the macronutrient figures. We must look into the micronutrients and the amino dominance of the nutrition that we are taking in on a daily basis. This will help you towards the end goal of your training and ensure you maintain a high level of general health and wellbeing.


Although there are many different views and opinions on this matter due to there always being anomalies to the general consensus, I am a great believer in health and wellbeing as being a priority, therefore, the method of ‘If It Fits Your Macros’ does not work effectively as a way in which you should maintain in any way throughout your nutrition plan.


When it comes to working out your nutrition plan, simply maintain health by keeping foods whole and organic, using clean sources of fats and protein and introducing carbohydrates in the form of fibrous vegetables, berries and when necessary root vegetables such as sweet potato and parsnips.

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

Faye Reid

Faye Reid

Writer and expert

Faye Reid has a Bachelor of Science in Sport and Exercise Physiology and a Master of Science in Exercise Physiology and Sports Nutrition. Faye has worked with numerous high-profile organisations, such as Men's Health, Sky Sports, Huddersfield Giants, Warrington Wolves, British Dressage and GB Rowing, providing her expert sports science support. Find out more about Faye's experience here: She puts her passion into practice as goal attack for her netball team, and in competitive event riding.

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