Changing Goals on the MyFitnessPal Mobile App
The most common method for adjusting your nutritional targets is through the mobile application, available on iOS and Android. The process is straightforward, but the level of control varies depending on whether you are using the free or Premium version.
For Free Users
- Navigate to the Goals section: From your MyFitnessPal dashboard, tap the 'More' button (•••) located in the bottom-right corner.
- Access Nutrition Goals: In the menu, select 'Goals'. Then, under the 'Nutrition Goals' header, tap on 'Calories, Carbs, Protein & Fat Goals'.
- Adjust Macros (by percentage): You cannot directly edit the calorie number unless you are a Premium user. Instead, you must change your macronutrient percentages. Tap on any macro (carbohydrates, protein, or fat). A wheel will appear, allowing you to adjust the percentages in 5% increments. The total must add up to 100%. As you change these percentages, the app automatically updates your total calorie goal.
- Save Changes: After adjusting the percentages to get your desired calorie count, tap the checkmark icon to save.
For Premium Users
- Follow the same initial steps: Go to 'More' > 'Goals' > 'Calories, Carbs, Protein & Fat Goals'.
- Set Gram-Based Goals: As a Premium member, you can tap on the 'Calories' field directly to input a custom value. Then, tap on each individual macro (carbs, protein, fat) and a number pad will appear, allowing you to input the exact gram amount instead of being limited to percentages.
- Set Different Daily Goals: Another Premium feature is the ability to set different calorie and macro goals for specific days of the week, which is useful for refeeds or training days.
- Save Changes: Tap the checkmark icon to save your custom, gram-based goals.
Changing Goals on the MyFitnessPal Website
For some users, particularly those who prefer a desktop experience or are troubleshooting an issue, using the MyFitnessPal website is a more reliable option.
- Log In: Visit the MyFitnessPal website and log in to your account.
- Access Goals: Click on 'My Home' in the top navigation bar, then select 'Goals'.
- Edit Nutrition Goals: Under the 'Daily Nutrition Goals' section, click the 'Edit' link.
- Adjust and Save: You can now edit your calorie goal and macro percentages. For Premium users, this is where you can specify gram amounts. Click 'Save Changes' to apply your new goals, which will then sync to your mobile app.
A Comparison of Free vs. Premium Goal Adjustment
| Feature | MyFitnessPal (Free) | MyFitnessPal (Premium) |
|---|---|---|
| Calorie Adjustment | Limited to changes based on macro percentage adjustments. | Can manually input a specific calorie number. |
| Macro Adjustment | Adjusts macros via a wheel in 5% increments. | Can set macros in precise gram increments. |
| Daily Goals | Single, static calorie and macro goal for all days of the week. | Ability to set custom daily goals for different days (e.g., higher calories on workout days). |
| User Experience | A workaround is needed to align macros with a specific gram goal. | More precise control and a more direct user interface for advanced tracking. |
Conclusion: Optimizing Your MyFitnessPal Experience
Learning how to change calories and macros on MyFitnessPal is crucial for adapting your diet as your fitness journey progresses. Whether you are a free user adjusting percentages or a Premium subscriber setting precise gram amounts, regularly updating your goals based on your progress and evolving needs is key to success. Remember that while the free version offers good functionality, the Premium upgrade provides far more detailed control for those with specific dietary requirements or who are working closely with a coach. Always save your changes to ensure they sync across your devices.
How to Force Update Your Goals (Troubleshooting)
Sometimes, your app may not sync correctly. If your goals are not updating, try one of these methods:
- Website Sync: Update your goals on the MyFitnessPal website, then restart your mobile app.
- Weight Recalculation: Go into your goals, adjust your current weight to a slightly different value, save, and then change it back to your correct weight. This often triggers a new calculation.
- Reinstall App: In rare cases, a fresh installation may be necessary to resolve syncing issues.
By following these steps, you can effectively manage and modify your nutritional targets within MyFitnessPal to support your health and fitness objectives.
