Understanding Calorie Adjustments in MyFitnessPal
MyFitnessPal automatically sets a daily calorie target based on the personal information you provide during setup, such as your age, weight, height, activity level, and weight goal. However, there are many reasons why you might need to adjust this number manually. Your nutritional needs may change as you make progress, your workout routine becomes more intense, or you simply need a different target based on advice from a health professional. Whether you are using the iOS, Android, or web version of the app, the process is straightforward once you know where to look. While the free version allows for custom calorie adjustments, the premium version offers more granular control, such as setting specific gram amounts for macronutrients and daily variations.
How to Change Calories on the MyFitnessPal Mobile App
For both iOS and Android users, the process is nearly identical, though button placement might differ slightly. Follow these steps to set your new calorie goal.
- Open the MyFitnessPal app and navigate to the 'More' tab. On Android, this might be a menu icon (three horizontal lines) in the top-left corner, while on iOS, it is typically located in the bottom-right corner.
- From the 'More' menu, tap on 'Goals'.
- Under the 'Nutrition Goals' section, select 'Calories, Carbs, Protein & Fat Goals'.
- Tap on the calories field at the top of the screen. A keypad will appear, allowing you to enter your desired custom calorie amount.
- Tap the checkmark or 'Save' button in the top right corner to confirm your new goal.
Alternatively, you can also adjust your goals by modifying your weight management settings. This forces a recalculation of your calorie target by the app's internal algorithm.
- Navigate to the 'Goals' section from the 'More' tab.
- Change your current weight to a value slightly higher or lower than your actual weight.
- Save the change, and the app will offer to recalculate your goal.
- After the recalculation, you can change your weight back to its correct value.
How to Adjust Calories on the MyFitnessPal Website
For those who prefer using the desktop version of MyFitnessPal, the process is also simple.
- Log in to your account at
myfitnesspal.com. - Click on the 'My Home' tab, then select 'Goals'.
- In the 'Daily Nutrition Goals' section, click the 'Edit' button.
- Here, you can either select the 'View Guided Setup' option to have the app recalculate your goal based on updated stats or manually adjust your calorie and macro percentages.
- Enter your new calorie amount or adjust your macro percentages. For the free version, the calorie goal is automatically calculated based on your macro percentages.
- Click 'Save Changes' to update your daily goals.
The Difference Between Free and Premium Calorie Adjustments
| Feature | Free MyFitnessPal | Premium MyFitnessPal |
|---|---|---|
| Calorie Goal Adjustment | Can set a custom daily calorie number. | Can set a custom daily calorie number. |
| Macronutrient Goals | Adjusted via percentages in 5% increments. Must total 100%. | Adjusted to specific grams for protein, carbs, and fat. |
| Daily Variation | No option for daily variation. Goal is the same every day. | Can set custom daily calorie and macro goals for different days of the week. |
| Micro-nutrient Goals | Basic tracking is available. | Can adjust additional micronutrient goals, like sodium and iron. |
| Exercise Impact | Exercise calories are added to your daily net budget. | Exercise calories can be handled more flexibly based on custom goals. |
When to Consider Changing Your Calorie Goal
Adjusting your calorie intake is an important part of making long-term progress with your fitness and nutrition goals. Here are a few common scenarios:
- Plateauing during weight loss: As you lose weight, your body requires fewer calories to maintain its new, lighter mass. If your weight loss stalls, it might be time to lower your calorie goal slightly.
- Changing fitness levels: If you increase your activity level, you may need to increase your calorie intake to fuel your workouts properly. Conversely, a decrease in activity may require a lower calorie target.
- Switching from weight loss to maintenance or bulking: Once you reach your goal weight, you will need to increase your calories to a maintenance level. If you're looking to gain muscle, you'll need to enter a caloric surplus.
- Following a specific plan: If a dietitian or nutrition coach provides you with a specific calorie or macronutrient breakdown, you can manually enter these targets into the app to ensure your tracking aligns with your custom plan.
Conclusion
Learning how to change the amount of calories in MyFitnessPal gives you the flexibility and control needed to adapt your diet as your fitness journey evolves. By following the simple steps for either the mobile app or website, you can easily set a custom goal that better aligns with your current needs. Whether you're breaking a weight loss plateau, transitioning to a maintenance phase, or following a personalized nutrition plan, adjusting your calorie goal is a powerful tool for achieving your health objectives. Regular adjustments are key to making your calorie tracking strategy effective in the long run.
How to Force a Calorie Goal Recalculation
If you prefer to let MyFitnessPal's system re-evaluate your goal, a trick exists for both mobile and web users. Simply change your current weight in the 'Goals' section to a slightly different number, save the change, and the app will offer a recalculation. After the new goal is set, you can change your weight back to its correct value. This forces the system to perform a fresh assessment of your energy needs.
Fine-Tuning Your Macronutrients
Remember that calories are just one piece of the puzzle. Within the same 'Goals' section where you adjust calories, you can also modify your macronutrient percentages for protein, carbs, and fat. For free users, these are changed in 5% increments, and they must add up to 100%. Premium users have the added benefit of adjusting macros in precise gram amounts. Considering your macronutrient split in addition to your overall calorie target can further optimize your nutritional plan for specific goals like muscle gain or fat loss.
Tracking Progress and Making Further Changes
One of the most valuable features of MyFitnessPal is the ability to track your progress over time. As you log your food and exercise, the app provides insights into how well you are sticking to your goals. Use this information to inform future decisions about your calorie target. If you consistently find yourself over or under your target, it may be another sign that it's time to make a further adjustment. Always listen to your body and make changes that support your long-term health and well-being.
This content is for informational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare provider or registered dietitian before making significant dietary changes.
