Understanding Macro Tracking on MyFitnessPal
For many fitness enthusiasts and dieters, tracking macronutrients (macros)—protein, carbohydrates, and fats—is a crucial step towards achieving specific body composition goals, such as weight loss or muscle gain. MyFitnessPal is a powerful tool for this purpose, offering different levels of macro customization depending on your subscription status.
Setting Custom Macro Goals: Free vs. Premium
There is a significant difference in how you can customize your macro goals based on whether you are using the free version or have upgraded to MyFitnessPal Premium. Understanding these distinctions is essential for planning your nutrition effectively.
Customizing Macros in the Free Version
If you're using the free version of MyFitnessPal, you can still set your macro goals, but with some limitations. Instead of entering specific gram amounts for protein, carbs, and fat, you'll adjust them by percentage, in 5% increments.
Steps for Free Users:
- Navigate to Goals: From the home screen, tap the "More" button (three dots or lines) in the bottom-right corner, then select "Goals".
- Access Nutrition Goals: Scroll down to the "Nutrition Goals" section and choose "Calorie, Carbs, Protein, and Fat Goals".
- Adjust Percentages: Tap on one of the macro headings to bring up a wheel where you can adjust the percentages. The total must always add up to 100%.
- Save Changes: After adjusting the percentages, tap the checkmark to save your new macro goals.
While this method requires a bit of manual calculation to translate your desired gram amounts into percentages, it's a perfectly functional way to track your macros without a paid subscription. You can calculate your target macros in grams outside the app, then adjust the percentages in MyFitnessPal to get as close as possible.
Customizing Macros with a Premium Subscription
For those who need more precise control, a MyFitnessPal Premium subscription offers significant upgrades. Premium users can set exact gram amounts for their protein, carbs, and fat goals, rather than being limited to 5% increments. This is ideal for serious athletes or individuals following a very specific, personalized diet plan.
Steps for Premium Users:
- Go to Goals: As with the free version, go to "More" > "Goals".
- Select Nutrition Goals: Tap "Calorie, Carbs, Protein, and Fat Goals".
- Enter Grams: Tap on the macro to switch from percentage view to gram view. Enter your exact target grams for protein, carbs, and fat.
- Save: Tap the checkmark to save your detailed macro goals. The app will automatically calculate the calorie total based on your gram inputs.
Premium also offers the ability to set different macro goals for specific days of the week, which is useful for carb-cycling or adjusting for rest days.
A Quick Comparison: Free vs. Premium Macro Features
To help you decide which option is right for you, here is a detailed comparison of the macro-related features in the free and premium versions of MyFitnessPal.
| Feature | Free MyFitnessPal | MyFitnessPal Premium |
|---|---|---|
| Macro Goal Customization | Adjust by percentage in 5% increments. | Adjust by exact gram amounts. |
| Daily Macro Goals | One set of macro goals for the entire week. | Customizable daily macro goals (e.g., higher carbs on workout days). |
| Barcode Scanner | Only logs food; does not automatically add to diary. | Fully functional barcode scanner for quick food logging. |
| Macro Display | Macro percentages may be blurred on the dashboard, requiring navigation to the Nutrition tab to view. | Clear, visible macro display on the main dashboard. |
| Additional Nutrients | Can set custom goals for additional nutrients like fiber and sodium. | Custom goals for additional nutrients. |
How to Calculate Your Macros and Optimize for Your Goal
Before you set your macros in MyFitnessPal, you need to calculate them based on your goals. Here are some basic guidelines.
For Weight Loss
To lose weight, you must be in a calorie deficit. A common macro split for weight loss is 40-45% carbohydrates, 25-35% protein, and 20-25% fat. A higher protein intake helps with satiety and muscle preservation during weight loss.
For Muscle Gain
To build muscle, a caloric surplus is necessary, along with a high-protein diet. A typical ratio for muscle gain is around 40-45% carbs, 30-35% protein, and 20-25% fat. Protein is key for muscle repair and growth, while carbs provide the energy for intense workouts.
For Maintenance
For those maintaining their weight, a balanced ratio is often recommended, such as 50% carbs, 20% protein, and 30% fat. However, personal preference and activity level can influence this breakdown.
Conclusion
Yes, setting macros on MyFitnessPal is possible, but the precision depends on the subscription. The free version allows percentage-based macro adjustments in 5% increments, suitable for many users. However, for those needing meticulous control, the Premium subscription provides specific gram amounts and customizable goals. Both options offer valuable tools for managing your nutrition. The best method depends on individual goals and budget.
For more information on optimizing your macro intake, visit the official MyFitnessPal blog: Your Essential Guide to Macros.
