IIFYM Newbie- Question

Curvygirly22
Curvygirly22 Posts: 33 Member
in Health and Weight Loss
soo..after much research I have learned that IIFYM is a great approach to try for people who tend to binge eat a lot and sadly I am one of those people... Does anyone know of a online coach or anyone here know what my stats should be? I am a little confused with the IIFYM calculator on the website. some weeks are crazy and I plan to hit the gym and end up only going once... while my ultimate goal is workout 3-4x a week. so how would I calculate my calories? my stats are : female, 162 5 ft 4 inches

Replies

  • WBB55
    WBB55 Posts: 4,131 Member
    If you are only exercise erratically (which is fine, you don't have to exercise to lose fat), then I'd estimate your TDEE at 2000 calories. (Edit to add: TDEE is how many calories you burn per day, not how many you should eat if you're trying to lose fat)

    Do you want to eat the same amount of food every day? Or do you want to eat more on days you do in fact exercise?
  • Branstin
    Branstin Posts: 2,320 Member
    If using the IIFYM option is too much for you then perhaps you should try MFP to start. The starting calories are low but you gain more calories to eat after you exercise. IIFYM adds your exercise calories beforehand. MFP adds them after you exercise. There are a few more differences between the two but you will figure them out as you move along.
  • Curvygirly22
    Curvygirly22 Posts: 33 Member
    typically I exercise 3x a week...I have done the MFP approach and really want to try IIFYM.. I was just wondering how to put it in when I did it it came out with pretty low carbs and I was surprised.
  • WBB55
    WBB55 Posts: 4,131 Member
    typically I exercise 3x a week...

    Do you want to eat the same amount of food every day? Or do you want to eat more on days you do in fact exercise?
  • Mischievous_Rascal
    Mischievous_Rascal Posts: 1,791 Member
    Here's the calculator I use to figure out my goal: http://scoobysworkshop.com/accurate-calorie-calculator/

    TDEE only works well if your exercise is consistent from week to week, as your exercise calories are built in (I log all my exercise as one calorie so it doesn't throw off my calorie goal).

    As for IIFYM, you would get your calorie goal and adjust your macros for what you feel your nutritional needs are (40% carbs and 30% each for fats and protein is pretty standard). Then your protein and fat goals would be minimums to be met. For carbs, you would then get your recommended fruits and veg and whole grains. Then you would allow whatever you want for your "binging", as you put it. I eat a lot, but I don't binge hardly ever, anymore, because I can eat my treats daily. But you still need to learn moderation, or it's all for nothing, nutritionally, and that will sabotage your goals. IIFYM is SERIOUSLY not a license to overeat on whatever you want.

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