Adjusting your goals in MyFitnessPal is a common practice for users as they progress on their health and fitness journey. Whether you've hit a plateau, a new health milestone, or your body is responding faster or slower than anticipated, knowing how to modify your plan is essential for continued success. The process is straightforward, whether you're using the mobile app or the website, and allows you to update your projected rate of weight loss or gain, which in turn adjusts your daily calorie recommendations.
Changing Your Weekly Goal on the MyFitnessPal Mobile App
The most common way to access and modify your settings is through the MyFitnessPal mobile application for iOS or Android. The steps are very similar, with only minor variations in the interface icons.
Step-by-Step Instructions for Mobile
- Open the MyFitnessPal app on your smartphone.
- Navigate to the "More" section. This is typically an icon with three horizontal lines (the 'hamburger' menu) or three dots in the bottom right corner of the screen.
- From the menu, tap on "Goals."
- Under the weight management section, you will see your "Weekly Goal." Tap on this option.
- You will be presented with a list of weight change options, such as "Lose 1 lb per week" or "Maintain current weight." Select the new weekly goal that aligns with your current progress.
- Confirm and save your changes. The app will automatically recalculate your new daily calorie target based on your updated weekly goal and other profile information.
Adjusting Your Goal on the MyFitnessPal Website
For those who prefer to use a web browser, updating your weekly goal is also a simple process that syncs directly with your mobile app.
Step-by-Step Instructions for the Website
- Log in to your MyFitnessPal account at
www.myfitnesspal.com. - Click on the "My Home" tab at the top of the page.
- Select "Goals" from the dropdown menu.
- On the Goals page, find and click the "Edit" button or the "View Guided Setup" option to enter your weight management profile.
- Adjust the settings for your current weight, goal weight, and most importantly, your weekly goal.
- Click "Update Profile" or "Save Changes" to apply your modifications. Your new daily calorie and macronutrient goals will be reflected in both the website and the mobile app after the next sync.
Understanding the Impact of Your Weekly Goal
Your weekly goal is not an arbitrary setting; it directly influences your daily calorie budget. A more aggressive weight loss goal will result in a larger calorie deficit, while a maintenance goal will provide a daily calorie target to keep your weight stable. Choosing a healthy and sustainable rate of change is critical for long-term success. It is important to remember that rapid weight change often results in losing both muscle and fat, while a slower, more gradual approach can help preserve muscle mass.
Why You Might Need to Change Your Goal
- Hitting a plateau: If your weight loss has stalled for a few weeks, adjusting your weekly goal slightly or recalibrating based on your new, lower weight can re-energize your progress.
- Reaching a milestone: Once you've reached a significant weight loss milestone, you may want to shift to a less aggressive goal or transition to a maintenance plan.
- Changing activity levels: An increase or decrease in physical activity may warrant a change in your weight goal, especially if you want to focus more on muscle gain or fat loss.
- Health and wellness focus: Sometimes the focus shifts from pure weight loss to overall health. Changing your goal allows you to prioritize different aspects of your well-being.
Weekly Goal vs. Custom Calorie Goals
For most users, setting a weekly goal is the most straightforward way to manage daily calorie targets. However, for those with more specific needs, MyFitnessPal offers greater customization, especially for premium users. The following table compares the two approaches:
| Feature | Standard Weekly Goal Setting | Custom Calorie & Macro Goals (Premium) |
|---|---|---|
| Mechanism | You set a weekly rate of weight change (e.g., -1 lb/week), and MyFitnessPal automatically calculates your daily calorie target. | You manually enter a specific daily calorie intake. |
| Calorie Adjustment | The app's algorithm determines your daily calorie budget based on your selected goal, activity level, and profile info. | You have complete control over the total daily calorie number. |
| Macronutrient Control | Free users can adjust macronutrient percentages in 5% increments, but the total must equal 100%. | Premium users can set specific macronutrient goals in grams for higher accuracy and control. |
| Flexibility | Less flexible. Calorie targets are adjusted primarily through the app's internal logic. | Highly flexible. Allows for custom daily goals, which can vary based on workout days or specific needs. |
| Recommended For | Beginners, those seeking general weight management, or users who prefer a hands-off approach to calorie calculation. | Experienced users, athletes, or individuals following a specific dietary plan recommended by a professional. |
Conclusion
Successfully managing your health is a dynamic process, and knowing how to change your weekly goal on MyFitnessPal is a key part of that adaptability. Whether you are using the mobile app or the website, the platform provides simple, clear steps to modify your weight management plan. By understanding how these changes affect your daily calorie intake and knowing when to make an adjustment, you can ensure your MyFitnessPal tracking remains relevant and effective, helping you stay on the path to achieving your goals.
Optional Resources
- MyFitnessPal Blog: Healthy Weekly Weight Change: What’s Safe?
