Why You Might Need to Adjust Your Calorie Goals
Your body's energy needs are not static. They change over time due to various factors, including weight loss or gain, an increase or decrease in physical activity, and shifting fitness objectives. For example, a successful weight loss journey often requires recalibrating your calorie target downwards to continue progressing. Conversely, someone looking to build muscle may need to increase their daily intake. Learning to manually adjust your daily calories on Fitness Pal is crucial for maintaining a responsive and personalized nutrition plan.
Changing Your Daily Calories on the MyFitnessPal Mobile App
The process for updating your calorie goals on the MyFitnessPal mobile app is straightforward, though the exact interface might vary slightly between Android and iOS. The core steps, however, remain consistent.
Step-by-Step for iOS and Android
- Navigate to the 'More' Menu: Open the MyFitnessPal app. You will see a navigation bar at the bottom. Tap the 'More' icon (often represented by three dots or three horizontal lines) in the bottom right corner.
- Access Your Goals: In the 'More' menu, find and select the 'Goals' option.
- Find Nutrition Goals: Under the 'Goals' section, tap 'Calories, Carbs, Protein & Fat Goals'.
- Edit Your Calorie Target: Tap directly on the 'Calories' field. This will allow you to manually enter your new daily calorie target. If you have a Premium account, you can enter a specific number. For free accounts, you can still adjust the goal, but it may be linked to your weekly weight loss rate.
- Save Your Changes: After entering your new calorie count, tap the checkmark icon in the top right corner to save your changes. Your new goal will now be reflected on your home screen and in your daily food diary.
Dealing with MyFitnessPal's Automatic Updates
MyFitnessPal sometimes automatically adjusts your calorie goal based on your reported weight loss. If this happens and you prefer to set your own target, simply follow the steps above to override the app's calculation. One useful trick is to temporarily change your current weight to a slightly different number, save it, and then change it back. This can sometimes force a recalibration and let you re-enter your desired number.
Adjusting Calorie Goals on the MyFitnessPal Website
For those who prefer a desktop experience or need more granular control, the MyFitnessPal website offers a full-featured interface for managing your goals.
Step-by-Step for Website Users
- Log In and Go to 'My Home': Visit the MyFitnessPal website and log into your account. Click on 'My Home' at the top of the page.
- Select 'Goals': From the 'My Home' dropdown menu, click on 'Goals'.
- Edit Daily Nutrition Goals: On the goals page, find the 'Daily Nutrition Goals' section and click the 'Edit' button.
- Enter Your New Calories: Enter your new desired calorie target into the appropriate field. The website interface often provides more freedom for custom inputs than the free mobile app version.
- Save Changes: Click the 'Save Changes' button at the bottom of the section. The new goal will sync across all your devices.
Comparison: Free vs. Premium for Custom Calories
MyFitnessPal's free and premium versions offer different levels of control over your nutrition goals. Understanding these differences can help you decide if an upgrade is right for you.
| Feature | Free Version | Premium Version |
|---|---|---|
| Manual Calorie Entry | Allowed, but often linked to the app's overall weight loss or gain algorithm. Can be manually overridden. | Full manual control over daily calorie target with no restrictions. |
| Macronutrient Goals | Adjusted via percentages (5% increments), with the total always equaling 100%. | Can be set in specific gram amounts for carbs, protein, and fat. |
| Daily Goals | A single goal is set for all days of the week. | Custom daily goals can be set for different days of the week, useful for training schedules. |
| Advanced Nutrient Goals | Basic micronutrient tracking is available. | More extensive tracking for additional nutrients like saturated fat, cholesterol, and sodium. |
Best Practices for Setting Your Calorie Goal
- Calculate Based on Your Needs: Before you change your goal, use a reliable Total Daily Energy Expenditure (TDEE) calculator online. This will give you a scientific starting point based on your age, sex, weight, height, and activity level. You can then create a deficit or surplus from there.
- Adjust Gradually: If you need to make a significant change, consider doing so incrementally. Drastic changes can make it harder to stick to your plan and can shock your metabolism.
- Monitor and Adapt: Don't set a goal and forget it. Pay attention to how your body responds. Are you feeling sluggish? Are you losing weight too quickly? Your calorie goal is a dynamic number that should be reviewed and updated as you progress.
- Consider Your Activity Level: MyFitnessPal's auto-adjustments can be helpful, but if you have a very active day, you might want to manually increase your target slightly to account for the extra energy burned. You can enable 'Exercise Calories' in the settings to automatically factor this in.
Conclusion
Whether you use the mobile app or the website, changing your daily calories on Fitness Pal is an accessible process. The key is to be proactive and intentional with your adjustments, using your goals as a tool to guide your fitness journey rather than a rigid rule. By regularly reviewing and modifying your calorie targets, you can ensure your nutrition plan remains optimized for your body's current needs and long-term success. For more in-depth nutritional guidance, consider consulting with a registered dietitian.
Important Considerations
- Set Clear Weight Goals: Set realistic weekly weight loss goals within the app (0.5 to 2 lbs per week) to ensure the app's default calorie calculation is appropriate.
- Sync Your Devices: Always ensure your app is synced with your web account to see the most recent changes reflected across all platforms.
- Use the Guidance: Let the app guide you initially, and then fine-tune the numbers as you gain experience and understand your body's specific response to calorie adjustments.
- Track Your Intake Accurately: The effectiveness of changing your calorie goal depends on the accuracy of your food logging. Consistently log all meals and snacks for the most precise results.
- Don't Go Too Low: For health reasons, MyFitnessPal will not let you set your calorie target below a certain threshold (1,200 for women, 1,500 for men). If you believe you need to go lower, it is crucial to do so under the supervision of a medical professional.
Note: This article is for informational purposes only and is not medical advice. Consult a healthcare provider or a registered dietitian before making any major changes to your diet.
