How do I adjust the step goal on MyFitnessPal?

January 7, 2026 •

4 min read

The default step goal in MyFitnessPal is often set to 10,000 steps, a figure that may not align with everyone's fitness level or objectives. For a more personalized and effective fitness journey, learning how to adjust the step goal on MyFitnessPal is essential for setting achievable targets that keep you motivated.

Quick Summary

This guide outlines the various methods for changing your MyFitnessPal step goal, covering the steps for the built-in iPhone motion tracker and external fitness devices like Fitbit. It provides specific, actionable instructions to help you update your goal successfully based on your tracking source.

Key Points

iOS In-App: Adjust your step goal directly within MyFitnessPal by navigating to More > Settings > Steps.
Connected Trackers: For external devices like a Fitbit or Garmin, change the goal in that device's native app, not inside MyFitnessPal.
Sync is Key: MyFitnessPal will automatically sync the updated goal after you change it in your external tracker's app.
Android Users: If using a connected device, your method is the same as for other connected trackers; you must use the device's app.
Troubleshooting Sync: If your goal isn't updating, confirm you changed it in the correct source app and try refreshing the MyFitnessPal dashboard.
Web Option: You can also adjust goals via the MyFitnessPal website, and the changes will sync to the mobile app.

For many users, the default 10,000-step goal on MyFitnessPal is a great starting point, but customization is key to making a fitness plan sustainable. The process for adjusting this goal depends entirely on how your steps are being tracked, whether it's through your phone's built-in motion sensor or a linked third-party device like a Fitbit or Garmin.

Method 1: Adjusting Your Step Goal with the Built-in iOS Tracker

If you have an iPhone and use its native motion processor for step tracking, you can change your step goal directly within the MyFitnessPal app. This method is the most straightforward and gives you full control over your target steps from within the app itself.

Step 1: Navigate to the 'More' Menu. Open the MyFitnessPal app and tap on the 'More' button, which is typically found in the bottom right corner of the screen.
Step 2: Access 'Settings'. From the 'More' menu, scroll down and tap on 'Settings'. This will bring you to a list of app configurations.
Step 3: Select 'Steps'. Within the Settings menu, find and tap on the 'Steps' option. This page manages your step tracking source and goals.
Step 4: Change the Goal. You will see your current step goal displayed. Tap on the goal number, and a numeric keypad will appear, allowing you to enter your new desired daily step count.
Step 5: Confirm Your Changes. Once you've entered your new goal, tap the checkmark or 'OK' to save your selection. Your new step goal will be immediately updated in your MyFitnessPal dashboard.

Method 2: Adjusting Goals with a Connected Fitness Tracker

When you have MyFitnessPal linked to an external device, such as a Fitbit, Garmin, or Apple Watch, MyFitnessPal receives its goal data directly from that device's platform. This means you cannot change the goal inside MyFitnessPal; you must do it in the originating app or website. For example, to change your step goal with a Fitbit, you must use the Fitbit app.

Step 1: Open the External App. Launch the app for your specific fitness tracker (e.g., the Fitbit app, Garmin Connect, or Apple's Health/Fitness app).
Step 2: Locate Goal Settings. Find the settings for your daily goals within that app. This is usually under a profile, dashboard, or device settings section. For example, Fitbit often has it under the 'Account' tab.
Step 3: Change Your Step Goal. Edit your daily step target to your desired number and save the changes within that app.
Step 4: Sync the Device. Ensure your device syncs with its app, and then your MyFitnessPal app will receive the updated goal during its next synchronization.

Android App and Other Considerations

For Android users, if you are not using a specific activity tracker, your steps might be tied to another feature or app. Similar to connected devices, the most reliable method for changing your goal is often through the external app that serves as your step source. If your goal doesn't seem to be updating, try forcing a sync by pulling down to refresh your app's dashboard.

General Tips for Setting Your Step Goal

Be Realistic: Start with a goal that is slightly higher than your average daily steps to make it a motivating challenge, not an overwhelming one.
Gradual Increases: Instead of jumping from 5,000 to 15,000 steps, increase your goal incrementally (e.g., by 1,000-2,000 steps per week) to build stamina and consistency.
Listen to Your Body: It's okay to lower your goal on low-energy days or if you're recovering from an illness or injury. Your long-term health is the priority.
Consider Your Lifestyle: If you have a sedentary job, a high step goal might require dedicated walking time. If your job is active, you might already be meeting or exceeding a moderate goal.

MFP Step Goal Adjustment: Built-in vs. Connected Tracker


Factor	Built-in iPhone Tracker	Connected Device (e.g., Fitbit)
Location for Change	Directly within the MyFitnessPal iOS app.	In the external device's own app or website.
Sync Behavior	Changes are immediate within MyFitnessPal.	Updates to MyFitnessPal occur after the external app syncs with the tracker.
Primary Control Point	The MyFitnessPal app.	The external tracker's app.
Visibility	Goal is shown in the MyFitnessPal dashboard and progress bars.	Goal is shown in both the external app and MyFitnessPal after sync.

Conclusion

Adjusting your step goal in MyFitnessPal is a straightforward process once you understand whether your steps are being tracked natively by your phone or through a separate device. For native iPhone users, the path is direct and simple. For everyone else, remember that the true source of your goal is the external app connected to your physical tracker, and that is where all adjustments must be made first. By personalizing your step goals, you can create a more effective and engaging fitness routine that truly aligns with your capabilities and aspirations.

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Frequently Asked Questions

Yes, but you must change the goal in the Fitbit app first. MyFitnessPal will then sync the new goal from Fitbit after your devices sync.

For native iPhone tracking, the setting is under More > Settings > Steps. For connected devices, you must find and adjust the goal in that specific device's own app.

This happens when your steps are synced from another device or service. MyFitnessPal pulls the goal data from that connected source, so you must make the change in the originating app.

Go to the More menu in the app, select Settings, and then tap Steps. You can then tap on the existing goal to enter a new one.

Yes, for most integrated devices, the updated goal syncs automatically. Ensure your tracker and its app have synced, and then refresh MyFitnessPal.

If you changed your goal in an external app, ensure that app and your device have properly synced. You can also try manually refreshing the MyFitnessPal app by pulling down on the dashboard.

Yes, you can also adjust goals on the MyFitnessPal website, which will then sync to your mobile app.

Some trackers might have a fixed default goal. In such cases, MyFitnessPal will follow that goal. You can manually make note of your progress in your exercise notes.