The Buff Dudes brothers Brandon and Hudson White frequently tackle new diet and workout challenges on their YouTube channel. Recently they took on flexible dieting, also called “If It Fits Your Macros” for one month and shared their experiences in a new video.
If you’re unfamiliar IIFYM, the concept calls for counting macronutrients, or the protein, fat, and carbohydrates found in your food. Before calculating your specific macronutrient needs, you’d first determine how many calories your body needs per day. This is easily done using a free Total Daily Expenditure Calculator, which Hudson explains in the video. Then, you’d set the ratio of protein, carbs, and fat. Generally, many macro counting sites recommend a split of 40 percent protein, 40 percent carbohydrate, and 20 percent fat.
Brandon follows this while eating 4,000-4,5000 calories per day, explaining that he is attempting to build muscle.
“It’s not always going to be perfect,” he say. “As long as you get as close as you can and be consistent with it you’re going to get some damn good benefit.”
Both brothers enjoy the diet for its flexibility but against using it as an excuse to eat food that isn’t nutrient dense, like packaged cakes and chips. These foods often leave you hungry even though they are higher in calories and fat macros.
“If it fit my macros I had to have it,” Hudson says as he raids his “I no longer saw food–just numbers.”
At the end of the month, both brothers gave the diet a “flex” of approval. The biggest benefit is that the plan works for nearly anyone, according to Hudson.
“It’s not necessarily a strict diet where things are being taken a way. You can do it if you are vegan, paleo, what have you,” he says.