"If It Fits Your Macros" (IIFYM)

Below you will find the nutrition plan archive. Diet plans are divided into calories.

Important: The calorie requirement depends on body height and weight. In addition, every person has an individual everyday life.

  • Step 1) Calculate your calorie requirement
  • Step 2) Select a diet plan after that!

Use a diet plan for fat loss that is 500 to 1000 calories below your daily calorie requirement.
With a deficit of 500 kcal you reduce your body fat by 0.5 kilograms within one week, i. e. by 2 kilograms per month.

With a deficit of 1000 kcal you reduce your body fat by 1 kilogram within one week, i. e. by 4 kilograms per month.

Use a dietary plan to build up your muscles in an optimal way, which corresponds exactly to your calorie requirement or is slightly higher.

However, an increase in calories of 300 or even 500 calories is unnecessary to build up muscle, an increase in fat is the result.

The nutritional plans carry “fat loss” or “muscle build-up” in the title, whereby it is not possible to control by means of food whether one increases or decreases. Ultimately, the calorie balance is decisive. The titles are only intended to clarify which target the majority of calories correspond to.

A 1500 kcal diet plan will be mostly used to lose weight, while a 3000 kcal diet plan will be mainly used to build muscle.

With a 1500 kcal diet plan, very few people will be able to build muscle effectively due to their size and weight, but a 1.55m tall woman will definitely be able to build muscle with a 1500 kcal diet plan.

Similarly, most people with a 3000 kcal diet plan will not be able to lose fat because their calorie deficit is simply lower.

Meal Plans with 1500 calories

Meal Plans with 1800 calories

Meal Plans with 2000 calories