{k-cup drawer}
I have an odd sense of satisfaction when my k-cup drawer is full.
Here’s how IIFYM works. (If It Fits Your Macros)
To make it simple let’s say I’m a 100 lb. person with 22% body fat.
I want to lower my body fat and I don’t workout (hypothetical, of course).
To lose 0.5 to 1 lb. of body fat per week I have to eat ~250 calories per day less than what I would eat just to maintain 100 lbs. and 22% body fat.
To maintain this weight and fat % I would have to eat ~1250 calories per day.
To lose a safe amount fat each week (without exercising) I would need to cut my daily calorie intake by ~250 calories per day. Which would leave me with ~1000 calories per day.
I also want to feed the muscle already have and lose fat (not muscle). So the best way to maintain my body composition while losing fat is to feed my body the right amount of macronutrients within the bounds of my set amount of calories.
Which brings me the 40% protein, 40% carbohydrates, and 20% fat.
1 g of carbohydrates is equal to 4 calories, 1 gram of protein is equal to 4 calories, and 1 g of fat is equal to 9 calories.
Therefore, 400 of my daily calories need to come from protein, 400 of my daily calories need come from carbohydrates, and 200 of my daily calories need to come from fat.
Which is also equal to 100 g of protein, 100 g of carbohydrates, and 22 g of fat per day.
So, say I love Double Stuf Oreos more than anything else in the whole wide world! I can eat them every day if I want as long as I make them fit into my macros and calories.
2 double stuf Oreos:
140 calories/21g C/0g P/7g F
That would leave me with:
860 calories/79g C/100g P/15g F for the day.
So then I’m like, I need to get some protein in there. What proteins do I like?
Well, I really like Egg McMuffins from McDonald’s (still hypothetical!) And they’ve got meat and cheese so they must have protein.
1 Egg McMuffin:
290 calories/29g C/17g P/12g F
That would leave me with:
579 calories/50g C/83g P/3g F
Maybe I’ll have 1/2 cup steamed white rice, 1/2 cup scrambled Egg Beaters, and 1 cup steamed broccoli:
223 calories/35g C/18g P/1g F
That would leave me with:
356 calories/15g C/65g P/2g F
Next I’ll have 6 oz. plain Greek yogurt and 1/3 cup fresh blueberries.
128 calories/14g C/18g P/0g F
That would leave me with:
228 calories/1g C/47g P/2g F
Last, I’ll have a vanilla ISOPURE brand (protein powder) shake.
210 calories/0g C/50g P/1g F
That would leave me with:
18 calories/1g C/-3g P/1g F
That’s pretty darn close!
Simple, not simple, right?