11 Useful IIFYM Tools For the Flexible Dieter
Eating-wise, Flexible Dieting or IIFYM is so simple since no food is technically forbidden as long as it fits your macros.
But, tracking your macros and eating meals that help meet them can be challenging and frustrating for some.
Luckily for us, the internet and our mobile devices offer us some great and useful tools to make IIFYM a whole lot easier to put into practice.
Here are 11 that I like and most of which I use personally to help me stay on track with reaching my flexible dieting goals.
1. Comprehensive Flexible Dieting Guides
These books contains everything you need to know, as well as do, in order to be successful with the flexible diet.
- Fat loss edition
- Lean muscle gain edition
- Macro and TDEE calculations
- Tracking macros
- 10 day meal plan & recipes
- Fitness guide and plan
- Personal coaching and support options
- Much more
2. Simple Mobile Friendly Macro Calculator
If you are still calculating your macros the old fashioned way, there’s now no need -or- Perhaps you’ve tried other IIFYM calculators that have so many settings that it makes them very confusing?
Our mobile friendly IIFYM Macro Calculator is not only easy to use, but gives you an accurate estimate of your TDEE and each of your macros. Plus, it can be used to lose, gain, or maintain weight.
Tracking Macros and your calorie amounts can be challenging, but MyFitnessPal is a free app that makes the process so much easier.
It has a huge database of foods, it allows you to scan an item’s barcode, and it integrates with a plethora of fitness tracking apps and devices.
MapMyFitness is another great app to use alongside the flexible diet. This app does a great job of estimating how many calories you burn during most of your favorite activities.
It maps your routes and workouts, keeps track of your times, and can be enhanced by the use of heart rate monitoring devices. It also allows you to compete against yourself and others.
Do you love going out to eat but find that it makes counting/tracking your macros difficult? Fudist is an app that can help. You tell it what your calorie and macro levels are and it finds restaurants and meals in your area that fit your macros.
It only includes chain restaurants, but it can still be very useful for flexible dieters that frequent those establishments.
It also integrates with MyFitnessPal and new restaurants are being added frequently.
It is a subscription based service and runs $10/month or $5/month if you sign up for a year.
CalorieKing is an extensive online database of food nutritional information. It is great for those that want to track their macros but don’t have a smartphone or aren’t comfortable with apps.
It allows you to easily change the portion size of foods and the results are displayed in a way that is easy to read.
7. Free IIFYM WorkOut Guide
People who are trying flexible dieting come from all walks of life and some may need some help getting started on a fitness routine.
Here’s a great resource to use if you are new to fitness or if you just want to switch some things up with your current routine.
8. Body Fat Percentage Calculator
If you are lifting weights or strength training, the scale is not a very accurate measure of your progress. Worked out muscles not only retain water, but they also are adding muscle tissue, which can cause frustrating numbers on the scale.
I suggest that you use selfies and body fat percentage to keep track of your changing body with flexible dieting or IIFYM.
9. Digital Food Scale
Measuring accurate portion sizes of fresh food and packaged foods is necessary when doing IIFYM. Often portion sizes are given in ounces or grams so a digital scale is an essential tool for the flexible dieter.
Luckily these scales are pretty inexpensive and easy to use. You can find them at stores like Walmart or online here.
Also check out our guide on how to use a digital scale to find the macronutrients in the food you are eating.
To get the most accurate measure of your calorie burn, heart rate must also be factored into the equation. Devices like FitBit give you the ability to do just that.
This way you can determine a more precise calorie burn from the exercises you do and then use that data to better adjust your TDEE and macros accordingly.
Not all FitBit devices monitor heart rate so if you want to get one, make sure the model you choose does.
11. Meal Plans
For those new to flexible dieting, planning out all your meals to fit your macros can be challenging as well as simply thinking of things to eat that are healthy, but fit your macros.
Here are 5 days worth of meals for those just getting started with IIFYM or for those who need new meal ideas. The recipes and shopping list are both included and it is designed with a healthy eating approach.
-OR- If you don’t like cooking….
Diet to Go offers a nation-wide meal delivery plan with the macros: 50% Carbs 25% Protein and 25% Fat with TDEE levels at 1200 or 1600 calories per day.
So if this plan is close to your macros, they can send you all of your meals for a weekly fee of about $158 including 3 meals a day / 7 days per week.
They have less expensive options for those that like to do some cooking; like 2 meal a day plans and 5 days a week plans. A vegetarian option is also available.
Hopefully some of these tools will help you too and make IIFYM or flexible dieting a lot easier, which will help ensure your success in meeting your goals.
Litman, L., Rosen, Z., Spierer, D., Weinberger-Litman, S., Goldschein, A., & Robinson, J. (2015). Mobile Exercise Apps and Increased Leisure Time Exercise Activity: A Moderated Mediation Analysis of the Role of Self-Efficacy and Barriers. Journal of medical Internet research, 17(8), e195. Study link
Disclosure/Disclaimer: Where possible some links are affiliate links. So if you do end up buying a product we get a small commission. This would be great and does help us keep the site going. None of these tools guarantee that if you use them, you’ll lose weight. They just give you more resources to make it possible.