SHOW NOTESIf it fits your macros (IIFYM)What is this diet?Tracking energy (kJ/calories) and macronutrients (protein, carbohydrates and fats).Calculating basal metabolic rate based on predicted equations (BMR is how much energy your body uses at rest). Add activity +/- stress factor to estimate your total daily energy expenditure (TDEE).Depending on goals, establish a calorie deficit, maintenance or surplus.Apply macro percentages to your end calorie number, e.g. 30% energy from protein, etc…Once you have your macro calories and split you then build this into a meal plan and track it allPotential Benefits Nutrition knowledgeEye opening Label readingGoal oriented No forbidden foods Effective for weight loss ...but there is far more to health than number on scales.Some drawbacks It may promote an obsessive way of eating, body dysmorphia, disordered eating patternsPsychosocial limitationsDoes not encourage intuitive eating Practically arduous - weighingLow food variety Not necessarily an enjoyable or sustainable way to live life. Bottom lineWhen starting an eating plan, think about sustainability and true flexibility!Think about your sanity, relationships with loved ones and allow yourself to enjoy food in the moment!Listen to your body, eat when you’re hungry and stop when you’re full.There is so much more to life and enjoyment of food than calorie or macro counting.Food variety scoreAim for >30 per week http://www.nutritionaustralia.org/sites/default/files/Food%20Variety%20Checklist_0.pdfFrankenfield D, Roth-Yousey L, Compher C. Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review. J Am Diet Assoc. 2005;105(5):775–89.

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