Once you know how many grams of each macronutrient you should consume every day, it’s critical to track your food intake to determine whether you meet your macros. Then, the ideal ratio of macronutrients is determined based on your current body weight and allowed calories. Online or manual calculations are used to determine the appropriate number of calories needed to meet your weight goal. All remaining calories are allotted for carbs.įor weight loss, the main idea is to reduce calories and increase protein to preserve lean muscle mass while losing body fat.Īfter doing all the calculations, the final IIFYM plan should tell you how many calories and how many grams of protein, fat and carbohydrates to consume each day. Fat intake should be between 0.25–0.4 grams per pound of body weight.
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