How Do I Figure Out My Macros and What Can You Eat on a Macro Diet?

IIFYM is a flexible method that revolves around three macronutrients: carbohydrates, fat, and protein. You can use food labels, online calculators, or even mobile apps to easily count your macros throughout the day.

Numerous diet trends have emerged in the last two decades, ranging from the protein-based Atkins diet to the month-long Whole30 diet. If you go out to lunch with a health-conscious friend, they may tell you they’re “counting their macros.” What is a macro diet, and does this approach help dieters lose weight? 

The macro diet uses the “If It Fits Your Macros” (IIFYM) approach. IIFYM is a flexible method that revolves around three macronutrients: carbohydrates, fat, and protein. This plan encourages dieters to focus on the nutritional value of meals instead of calorie content. Discover the rules, benefits, and risks of the macro diet. 

Many fitness enthusiasts, such as bodybuilders, promote the If It Fits Your Macros approach as an easy and effective method for weight loss. As the name suggests, the premise is simple: you can eat anything you want as long as that food helps you meet – but not exceed – your macronutrient needs for the day.  

What are macronutrients? These essential nutrients give you energy and provide the building blocks for many bodily functions and systems. There are three macronutrients: 

• Carbohydrate. This macronutrient is made of simple sugars found in starchy foods like fruits, legumes, potatoes, vegetables, and whole grains. A diet rich in carbohydrates can help treat diabetes, vascular diseases, and other conditions. 
• Fat. This molecule consists of glycerol and fatty acids. A low-fat diet centered on fruits, vegetables, and whole grains can aid weight loss and improve metabolism. 
• Protein. This vital nutrient is formed from chains of amino acids. You can get protein from animal- or plant-based sources. 

To follow the IIFYM approach, you will need to eat a set number of grams of each of these three macronutrients daily. However, you don’t need to follow a rigid meal plan or eat specific foods to meet these targets. The program emphasizes choice and flexibility over strict dietary rules.  

Are you interested in starting the macro diet? First, you will need to calculate your daily macronutrient needs. 

Experts recommend these minimum daily allowances of macronutrients: 

• Carbohydrate: Adults and children should eat 130 grams/day. 
• Fat: Adult men should consume 17 grams of linoleic acid and 1.6 grams of alpha-linolenic acid daily. Adult women should consume 12 grams of linoleic acid and 1.1 grams of alpha-linolenic acid daily. 
• Protein: Men and women should eat at least 0.8 grams per kg of body weight daily. Pregnant and breastfeeding women should aim to consume an additional 25 grams of protein daily. 

You can use a free online macronutrient calculator to receive more individualized guidelines based on your activity level, height, weight, and other factors. For example, you can visit the official IIFYM website to use the original macronutrient calculator. 

Once you’ve determined your optimal daily macronutrient ratios, you can ensure that you’ll meet your goals by tracking the amounts of carbohydrates, fat, and protein that you eat. You can use food labels, online calculators, or even mobile apps to easily count your macros throughout the day. 

IIFYM is a versatile diet that allows you to eat various nutritious meals and snacks. Many easily accessible and delicious foods can help you meet your daily macro requirements. 

Carbohydrates. Not all carbohydrates provide equal health benefits. There are three primary kinds of carbohydrates: fiber, starches, and sugar. When selecting carbohydrates, you should prioritize whole grains because these foods contain more vitamins and nutrients. Foods high in fiber will also aid digestive health and help you feel full longer. 

Excellent sources of carbohydrates include:

• Dried beans
• Fruits and vegetables like apples and corn 
• Lentils
• Nuts
• Oats
• Whole grain bread
• Whole wheat pasta 

Fat. There are two types of fat: saturated and unsaturated fat. Experts recommend that you consume foods high in saturated fat in moderation because they can raise cholesterol levels and increase your risk of cardiovascular disease and stroke. By contrast, unsaturated fat can improve your heart health and lower your blood pressure. 

Foods rich in healthy unsaturated fats include: 

• Canola, olive, peanut, and sunflower oil 
• Flaxseed
• Salmon 
• Skinless chicken 
• Sunflower seeds
• Walnuts

Protein. Many animal and plant foods contain high levels of protein. The amino acids in this macronutrient provide the building blocks for your muscles, organs, and skin. 

Great protein sources include: 

• Cheese
• Eggs
• Legumes 
• Milk
• Nuts 
• Poultry 
• Soy
• Whole grains 

Many foods provide more than one macronutrient, allowing you to easily meet your daily requirements. 

Research shows that the macro diet offers several health benefits, such as: 

• Higher nutrient consumption. One study found that female bodybuilders who used the IIFYM method consumed significantly higher amounts of protein, Vitamin C, Vitamin E, and Vitamin K. However, male bodybuilders didn’t experience a similar increase in nutrient consumption. 
• More inclusive diet. The IIFYM’s flexible approach allows dieters to eat a richer variety of food than more rigid diets. 
• Weight loss. A recent study demonstrates that diets based on adjusting macronutrient consumption can effectively jumpstart weight loss and treat obesity. However, these methods may not be sustainable for long-term weight maintenance.

While the macro diet can aid weight loss and provide other advantages, this approach does have a few risks: 

• High cholesterol. Eating a high-protein diet heavy in animal products can raise cholesterol levels. 
• Nutrient deficiencies. The macro diet focuses on macronutrients but doesn’t encourage the same close monitoring of micronutrients like essential minerals and vitamins. A study of bodybuilders who used the macro diet found that over half of participants didn’t consume the recommended quantities of several micronutrients. 
• Risk of disordered eating behaviors. Because IIFYM emphasizes counting macros, some dieters could develop disordered eating patterns and mood disturbances. 

The IIFYM method can simplify your weight loss journey by allowing you to focus on three main requirements. However, it's important to also pay attention to micronutrients to ensure that you're eating a balanced diet. 

If you’re interested in starting the macro diet, it can be a good idea to consult your doctor or a nutritionist. These experts can design an individualized diet plan to help you meet your weight loss goals while promoting overall health and well-being.