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The IIFYM Diet - Success or Failure?

Tim Klein
Tim Klein
Dietetics Nutrition
Tim Klein Author
2026-03-22 Date
6 min. read article.read_time
8 Chapters
The IIFYM diet is becoming increasingly popular. What it encompasses and what it is? In this article, we will delineate its fundamental rules and potential outcomes that can be attained through it. Judge for yourselves.

Dieta IIFYM – co stanowi jej podstawę?

IIFYM jest skrótem od 'if it fits your macros'. Taka dieta jest również nazywana elastycznym odżywianiem się. Jak sama nazwa wskazuje, głównym celem jest zaspokojenie potrzeb organizmu w odniesieniu do trzech głównych składników odżywczych – białka, tłuszczów i węglowodanów. Taka metoda odżywiania pozwala na dużą swobodę, ponieważ nie jest wymagane dostarczanie odpowiednich ilości witamin i składników mineralnych. Wystarczy dostarczać w ciągu dnia odpowiedni, wcześniej obliczony poziom energii, który pochodzi z trzech wymienionych składników odżywczych. Osoby, które stosują tę dietę, są zobowiązane do liczenia kalorii, jednak nie ma ograniczeń w odniesieniu do źródeł, z których powinny być one pozyskiwane. Dieta IIFYM nie określa także liczby posiłków w ciągu dnia. Dzięki korzystaniu z różnego rodzaju aplikacji, które pomagają w obliczeniu składników odżywczych, można kontrolować dietę zgodnie z ustalonymi na początku wytycznymi. Warto rozpocząć od obliczenia odpowiedniej kaloryczności. Najprostszym sposobem jest użycie wzoru Harrisa-Benedicta – obliczenie podstawowej przemiany materii (PPM), a następnie pomnożenie uzyskanego wyniku przez współczynnik aktywności fizycznej (PAL). Podstawowa przemiana materii to liczba kalorii niezbędna do utrzymania podstawowych funkcji życiowych organizmu.

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