iifym diet
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Different diets explained: The IIFYM diet

The IIFYM diet. You have probably seen YouTubers that follow this approach to dieting. But what is it exactly? Is it something for you? And how do you set it up?

General idea

IIFYM stands for if it fits your macros. The diet is based on your personal macros, protein, carbs, and fats.

So you have your own numbers, let’s say 60G fat, 250G carbs and 130G of protein. This comes down to 2060 calories. (Carbs and protein 4kcal per gram and fat 9kcal).

You can fill these in with the foods you like. So yes this is a diet that allows you to eat donuts and pizza and still lose weight if done correctly. If you stay in your macros you will reach your goal. If you set your macros for a deficit and you hit these you will start to lose fat.

Health issues

There are some health issues with this diet. Because there are no set food limitations it can be easy to fill up your macros with junk food.

This is bad for numerous reasons. First of all, it is bad for your overall health, junk food contains a lot of trans fats that can cause heart problems.

The other problem is that these are very caloric dense. So yes that 1000 kcal pizza fits in your macros but you may have only 600 kcal left for the day. So you might still be hungry and go over them when you start snacking at night.

80/20 rule

To prevent all these things there is one rule that many people implement when doing IIFYM. The 80/20 rule, meaning that 80% of the foods you consume are ‘clean’ and whole foods.

This makes sure you stay healthy, feel satiated and get your vitamins and minerals! The other 20% you can fill up with ‘fun’ foods.

Why it works

So why does eating pizza while dieting work? Well first of all because it is all about calories in vs calories out.

But the diet itself works because it is easily sustainable. You eat clean most of the time but you can still eat the foods that you crave.

The only thing that is hard is that you need to track everything you eat, in an app like Myfitnesspal And need to weigh out your food to get an idea of what you are getting in. This may take some time to get used to, but it is definitely worth to give it a try!

Setting up your macros

This might be the hardest thing when you get started with IIFYM, deciding what your macros are. There are many calculators on the internet that will give you a rough idea. But it is all about trying it out. Maybe you like more carbs and little fats or the other way around.

So why does not everyone follow a diet which allows you to eat pizza and lose fat? Because it is a lot of work, especially when you are starting.

It is planning in a bigger dinner or smaller because you had a big lunch. It is weighing and tracking everything. If you don’t want to go through this you can best stick to a meal plan.


IIFYM may not be for people who eat the same foods every day or who have very little time. But it can be a great way to stick to a diet.

If you keep the 80/20 rule in mind this is a great diet to follow. So try it out and see if it works for you!

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