How to Adjust Macros on MyFitnessPal for Free and Premium

According to research from MyFitnessPal, millions of users utilize their platform to track nutrition and fitness goals. If you are wondering, "Can you adjust macros on MyFitnessPal?" the answer is yes, though the method differs depending on whether you have the free or premium version of the app. This guide will walk you through the process for both versions, explaining the differences so you can accurately manage your macronutrient intake.

Quick Summary

This guide explains the process for adjusting macronutrient goals in MyFitnessPal, differentiating between the free version, which uses percentages, and the premium version, which allows for precise gram-based tracking. It provides step-by-step instructions for both user levels to effectively manage nutritional intake.

Key Points

• Free Version: In the free MyFitnessPal app, macros are adjusted by percentage only, in 5% increments.

• Premium Version: With MyFitnessPal Premium, you can set exact macro goals in grams for higher precision.

• Changing Goals (All Versions): The path to adjust macros is consistently More > Goals > Calorie, Carbs, Protein & Fat Goals in the mobile app.

• Total Must Equal 100%: When using the percentage-based system, all three macronutrient percentages must total 100% before saving.

• Premium Feature: Premium users can set different macronutrient goals for specific days of the week.

• Improve Accuracy (Free): For more precise tracking on the free version, use an external calculator and set your percentages as close as possible to the calculated gram values.

Understanding the Differences: Free vs. Premium Macro Adjustment

MyFitnessPal allows all users to set custom calorie and macronutrient goals, but the level of precision depends on your subscription tier. The free version is more than sufficient for general tracking, while the premium version is ideal for users with specific dietary needs, such as bodybuilders, competitive athletes, or those following a strict ketogenic diet.

MyFitnessPal Free Macro Adjustment

In the free version of MyFitnessPal, you can only adjust your macronutrient goals by percentage, and these percentages are limited to 5% increments. When you change one macronutrient's percentage, the others automatically adjust to ensure the total always adds up to 100%. The app calculates your calorie goal based on your profile information and weight goals, and your macros will then be divided according to your set percentages.

MyFitnessPal Premium Macro Adjustment

Upgrading to MyFitnessPal Premium provides significantly more control over your macronutrient goals. Premium users can set exact macro targets in gram increments, not just percentages. This eliminates the need to approximate and gives you greater precision. Premium also allows you to set different daily goals, which is useful for those who practice carb cycling or have specific training days. The premium dashboard can also be set to display your macronutrients more prominently.

How to Adjust Macros in MyFitnessPal (Free Version)

Here's a simple, step-by-step guide to adjusting your macros using the free version of the MyFitnessPal app.

1. Navigate to the Goals section: On the app's homepage, tap the More button, located in the bottom-right corner.
2. Access Nutrition Goals: In the menu that appears, tap on Goals.
3. Select Macro Goals: Find the Nutrition Goals section and tap on Calorie, Carbs, Protein & Fat Goals.
4. Enter Your Target Calories: If you have a specific daily calorie intake in mind, you can enter it here. Your macronutrient percentages will adjust based on this target.
5. Adjust Percentages: Below the calorie target, you will see the macro headings for Carbohydrates, Protein, and Fat. Tap on any of these to bring up the percentage wheel.
6. Set Your Macro Ratios: Use the wheel to adjust the percentages. As you change one, the others will adjust to maintain a 100% total. Remember that adjustments are limited to 5% increments.
7. Save Your Goals: Once the percentages are set to your preference, tap the checkmark to save your new macro goals.

How to Adjust Macros in MyFitnessPal (Premium Version)

For premium users seeking maximum precision, here's how to set your macro goals by the gram.

1. Access Goals via 'More': Tap the More tab in the bottom-right corner of the app.
2. Go to Macro Settings: Select Goals and then Calorie, Carbs, Protein & Fat Goals.
3. Change to Grams: Tap on one of the macro headings (Carbohydrates, Protein, or Fat). A wheel will appear, and you can switch the view from percentages to grams.
4. Enter Specific Grams: Input your target grams for each macronutrient individually. The app will automatically calculate and update your total calorie target based on the new macro goals.
5. Set Daily Goals: To use the different daily goal feature, go back to the Calories & Macros page and tap Add Daily Goal. You can then select specific days of the week to apply different gram-based macro targets.
6. Save Your Settings: After entering your custom grams, tap the checkmark to save your new, precise macro goals.

Comparison Table: Free vs. Premium Macro Adjustment

Feature	Free Version	Premium Version
Adjustment Method	By Percentage (in 5% increments)	By Gram or Percentage (in 1% increments)
Precision	Lower; requires approximation to hit specific gram targets	Higher; allows for exact gram targets
Daily Goals	One set of goals for all days	Can set different goals for different days
Dashboard View	Standard dashboard; macro insights are limited	Customizable dashboard with prominent macro tracking
Convenience	Functional for basic macro tracking	Highly convenient for advanced users; saves time and improves accuracy

Tips for Successfully Adjusting Your Macros

Regardless of your version, here are some tips to get the most out of your macro tracking.

For Free Users

• Calculate your macros externally: Use an online macro calculator to find your specific gram targets. Then, use that information to set the percentages in MyFitnessPal as close as possible.
• Round up/down: Since you're limited to 5% increments, you may need to round your percentages. For instance, a target of 127g protein might be best approximated with a percentage that gives you 125g or 130g.
• Watch the calorie impact: Remember that changing macro percentages will shift your overall calorie count unless you manually lock it in first. Adjusting macros and calories is an iterative process.

For Premium Users

• Disconnect fitness trackers: If you are following a specific nutrition plan, consider turning off the setting that adjusts calorie goals based on exercise. This ensures your macro goals stay constant.
• Utilize different daily goals: This feature is especially powerful for athletes. Set a higher carb goal on training days and a lower one on rest days for a more optimized approach.
• Use the Macros by Meal feature: This helps you distribute your macronutrients evenly throughout the day, preventing you from overconsuming one macro early on.

Conclusion

Yes, you can absolutely adjust macros on MyFitnessPal, but the method and precision depend on your subscription. The free version offers percentage-based adjustments, which is suitable for many users and can be optimized with some manual calculation. For those who require precise gram targets, the premium version provides the necessary tools and convenience to manage macronutrients effectively, including different goals for different days. By following the steps outlined in this article, you can take control of your macro tracking and better align your nutrition with your personal fitness goals.

Recommended Macro Tracking Resources

• Healthy Eater: How to Count and Track Macros Using MyFitnessPal: A Tutorial

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Consult with a healthcare professional or registered dietitian for personalized nutrition guidance.

Frequently Asked Questions

Can I set macro goals in grams with the free version of MyFitnessPal?

No, the free version of MyFitnessPal only allows you to set macro goals by percentage, in 5% increments. The ability to set specific gram targets is a premium feature.

How do I find the macro settings on the MyFitnessPal app?

From the app's home screen, tap the More button in the bottom-right corner. Then select Goals, and finally Calorie, Carbs, Protein & Fat Goals.

Do I need MyFitnessPal Premium to track my macros?

No, you can track your macros with the free version by setting them as percentages. However, for precise gram-based tracking and more advanced features, the premium version is required.

How do I ensure my custom macro percentages add up to 100%?

The MyFitnessPal app automatically adjusts the other macro percentages to ensure the total always equals 100%. If you try to save an invalid combination, it will highlight in red.

What is the benefit of adjusting macros in grams?

Adjusting macros in grams provides higher precision, which is especially important for individuals following strict dietary protocols, such as ketogenic diets or specific training plans.

How can premium users set different macro goals for different days?

Premium users can set custom daily goals by going to More > Goals > Calorie & Macronutrient Goals and tapping Add Daily Goal.

Can I change my nutritional goals on the MyFitnessPal website?

Yes, you can also adjust your goals on the MyFitnessPal website. Log in to your account, click My Home, then Goals, and select Edit for Daily Nutrition Goals.