How to Manually Set Your Calorie Goal
Many users find that MyFitnessPal's default calorie recommendations, which are based on your age, weight, and activity level, are not perfectly aligned with their specific fitness or health objectives. The good news is that both free and Premium members have the ability to take control and manually set a calorie goal. The process is straightforward, but the exact steps vary slightly depending on your device and subscription type.
For Free MyFitnessPal Users
The free version of MyFitnessPal allows users to set a custom calorie goal by adjusting their macronutrient percentages. The total calorie count is then calculated based on these percentages. While you cannot enter a specific calorie number directly, you can manipulate the macro ratios to achieve your desired calorie target.
On the Mobile App (iOS and Android):
- Tap 'More' in the bottom right-hand corner of the screen.
- Select 'Goals' from the menu.
- Navigate to 'Calorie, Carbs, Protein & Fat Goals'.
- Adjust the percentages for Carbohydrates, Protein, and Fat until the total calorie count at the top of the screen aligns with your target.
- Tap the checkmark to save your changes.
On the Website:
- Log in to your MyFitnessPal account.
- Click on 'My Home' and then 'Goals'.
- Click the 'Edit' button for your Daily Nutrition Goals.
- Adjust the macro percentages and click 'Save Changes'.
For MyFitnessPal Premium Users
Premium subscribers enjoy greater control and flexibility. The subscription allows for direct manual entry of a specific calorie goal, as well as the ability to set different goals for specific days of the week.
On the Mobile App (iOS and Android):
- Tap 'More' and then 'Goals'.
- Select 'Calorie, Carbs, Protein & Fat Goals'.
- Premium users can tap the calorie number directly and enter their custom target.
- Additionally, Premium users can enable and set 'Custom Daily Goals' for each day of the week.
On the Website:
- Click 'My Home' and then 'Goals'.
- Select 'Daily Nutrition Goals' and click 'Edit'.
- Enter your precise calorie goal and save your changes.
Important Considerations for Manual Calorie Setting
When you manually adjust your calorie goals, it is crucial to do so with caution and an informed strategy. A calorie goal that is too low can be detrimental to your health, while a goal that is too high may prevent you from reaching your weight management objectives. Before setting a manual goal, it's recommended to consult with a doctor or registered dietitian.
Here are some best practices:
- Calculate Your TDEE: Use an online Total Daily Energy Expenditure (TDEE) calculator to get a more accurate estimate of your body's energy needs. This can serve as a more personalized starting point than MyFitnessPal's default calculations.
- Consider Your Macros: Pay attention to how changes in your calorie goal impact your macronutrient breakdown. Ensure you are still getting enough protein, carbs, and healthy fats to support your body's functions and workout performance.
- Disable Exercise Adjustments: MyFitnessPal can automatically add calories back to your daily goal when it detects exercise. If you are following a fixed plan, you can turn this off by going to 'More' > 'Goals' > 'Exercise Calories' and toggling the setting off.
- Track Your Progress: Monitor your weight and body measurements regularly to ensure your custom goal is working effectively. Adjust as needed based on your results.
Comparing Manual Goal Setting for Free vs. Premium Users
| Feature | Free User Experience | Premium User Experience |
|---|---|---|
| Calorie Entry | Indirect via macro percentage adjustments. | Direct manual calorie entry. |
| Macro Flexibility | Adjusts in 5% increments, totaling 100%. | Allows for precise entry in gram increments. |
| Daily Goals | Single, consistent goal for all days. | Custom daily goals can be set for different days of the week. |
| Exercise Adjustments | Can be disabled, but manual override is not as direct. | More granular control over how exercise impacts your daily targets. |
| Flexibility | Less granular control, requires trial and error to hit exact numbers. | Highly flexible, allowing for specific dietary plans like carb cycling. |
Conclusion
Yes, you can absolutely manually set a calorie goal on MyFitnessPal, giving you more precise control over your nutrition tracking. For free users, the method involves adjusting macronutrient percentages to influence the total calorie goal. Premium users have a more direct route, allowing them to enter a specific calorie number and even set different goals for different days. No matter your subscription type, it's essential to approach manual goal-setting thoughtfully, ideally with a clear understanding of your nutritional needs. For more details on customizing nutrient settings, refer to the MyFitnessPal Help Center.
