Understanding Your Calorie Goals
Your daily calorie goal in MyFitnessPal is the cornerstone of your food logging journey. It dictates the budget of calories you have to work with each day. The app's initial calculation is based on your age, height, weight, activity level, and weekly weight goal. However, as your weight changes, your metabolism shifts, or your fitness goals evolve, your calorie needs will change. Knowing how to adjust calories on MyFitnessPal ensures your tracking remains accurate and effective for your current objectives.
Method 1: Automatic Adjustment via Goal Update
For many users, forcing an automatic recalculation is the easiest way to update their calorie goal. This method is especially useful if you want to stay in alignment with MyFitnessPal's own algorithms. The key is to edit your current weight or weekly goal to prompt a system-wide update.
Forcing a recalculation on the mobile app:
- Tap "More" (the three dots) in the bottom right corner of the screen.
- Select "Goals."
- Change your "Current Weight" to a slightly different value, then save.
- Re-enter your actual current weight and save again. The system should now recalculate your target calories based on your new weight.
Forcing a recalculation on the website:
- Click "My Home" from the top navigation, then select "Goals."
- Click the "View Guided Setup" button.
- Follow the prompts to confirm or update your weight management profile. This will generate a new net calorie goal based on your current metrics.
Method 2: Manually Overriding Your Calorie Goal
Sometimes, you need to set a specific calorie target that isn't based on the app's default calculations. This could be a number recommended by a doctor, a nutritionist, or another program. MyFitnessPal allows you to override the automatically generated goal and enter a number of your choosing.
Manually setting a custom goal on the mobile app:
- Tap "More" in the bottom navigation.
- Select "Goals."
- Under the "Nutrition Goals" heading, tap on "Calories, Carbs, Protein & Fat Goals".
- Tap on the calorie total at the top and enter your desired custom calorie number.
- Tap the checkmark to save your change.
Manually setting a custom goal on the website:
- Navigate to the MyFitnessPal website and log in.
- Click "My Home," then "Goals."
- Click the "Edit" link next to "Daily Nutrition Goals".
- Type your specific calorie target into the designated field.
- Click "Save Changes" to apply your new goal.
Premium vs. Free Features for Customization
MyFitnessPal offers different levels of control over your calorie and macro goals depending on whether you are using the free or premium version. This comparison table highlights the key differences.
| Feature | Free Version | Premium Version |
|---|---|---|
| Calorie Goal Adjustment | Can manually enter a custom total. | Can manually enter a custom total. |
| Macronutrient Adjustment | Set macro goals by 5% percentage increments only. Percentages must total 100%. | Set precise macro goals in gram increments. Percentages are still available. |
| Daily Customization | Must manually change goals daily if they vary. | Can set specific custom goals for different days of the week. |
| Goal Tracking Display | Macronutrient breakdowns are blurred on the dashboard, requiring an extra tap to view. | Macro breakdowns are visible directly on the dashboard. |
Troubleshooting Common Calorie Adjustment Issues
Occasionally, users report that their calorie goal isn't updating correctly. Here are some solutions:
- Clear Data/Reinstall: For persistent issues on the mobile app, sometimes clearing the app's data or performing a full reinstallation can resolve syncing problems.
- Check Syncing: Ensure you have a stable internet connection so the app can sync your changes with the server. If changes are made on the website, they will appear in the app once it syncs.
- Re-save Goals: If you've lost a significant amount of weight, sometimes simply re-entering your weekly goal and saving it can prompt the app to recalculate based on your new weight, even if the calorie count didn't automatically adjust.
Conclusion
Adjusting your calorie goals on MyFitnessPal is a straightforward process, whether you prefer the app's automated system or want to take full manual control. By following the simple steps outlined above, you can ensure your nutrition tracking remains a powerful and accurate tool on your health journey. Regularly reassessing your goals and adjusting your calories accordingly is essential for sustained progress, especially as your weight and activity levels change.
