How to count calories in MyFitnessPal?

Research shows that people who keep daily food journals lose twice as much weight as those who do not, highlighting the power of tracking. Counting calories with the MyFitnessPal app is a proven strategy for weight management, but doing it accurately and consistently is key to success.

Quick Summary

This guide provides step-by-step instructions on using the MyFitnessPal app to accurately track your calorie intake, set and adjust your goals, and monitor your progress for better results.

Key Points

• Consistency is Key: Log food consistently, even if estimates are sometimes needed, to build valuable awareness of your eating habits and patterns.

• Measure for Accuracy: Use a digital food scale to weigh portions in grams rather than relying on less accurate visual estimations or measuring cups.

• Vet Your Food Entries: When searching the database, prioritize verified entries (green checkmark), and manually check entries from user-submitted content for accuracy.

• Don't Eat Back Exercise Calories: Be cautious about automatically eating back calories burned from exercise, especially on the free plan, as estimations can be highly inaccurate.

• Log Immediately: Track your food intake right after or before you eat to prevent forgetting items, condiments, or portion sizes later in the day.

• Utilize Recipes and Meals: Save custom recipes and meals in the app for quick, one-tap logging of frequently consumed dishes.

• Adjust Goals as You Progress: Your calorie needs change as your weight changes. Update your goals in the app periodically, especially after significant weight loss.

Getting Started: Setting Up Your Account and Goals

To begin your calorie-counting journey, you must first set up your MyFitnessPal account with accurate information. The app uses this data to provide a personalized daily calorie target.

1. Download the app: Install MyFitnessPal on your iOS or Android device from the App Store or Google Play Store.
2. Create your profile: Enter your basic information, including age, weight, height, and gender. You will also be asked to set your weight goal (loss, gain, or maintenance).
3. Set activity level realistically: MyFitnessPal asks you to select an activity level. It is often recommended to choose a conservative option, such as 'Not Very Active' or 'Lightly Active,' to avoid overestimating your calorie burn and eating back too much. The app can automatically account for exercise calories later if you choose.
4. Confirm your calorie goal: Based on your inputs, the app will generate a daily calorie target. This number provides a foundation for your tracking efforts.

The Art of Accurate Food Logging

Accurate and consistent logging is the most critical part of using MyFitnessPal. Small inaccuracies can add up over time and derail progress. Fortunately, the app offers several ways to log your food effectively.

Logging Your Meals with Precision

• Use a food scale: This is the most accurate way to track your intake. Weighing food in grams is far more precise than using subjective measurements like 'cups' or 'servings'.
• Track all items: Don't forget condiments, cooking oils, and beverages. Sauces, dressings, and drinks can add hundreds of calories that are often overlooked.
• Log consistently: The best practice is to log your food immediately after or even before you eat it. Waiting until the end of the day increases the likelihood of forgetting small items or misremembering portion sizes.

How to Add Food in MyFitnessPal

There are three primary methods for logging your food:

1. Searching the Database

• Use the search bar to find food items. For the best accuracy, look for entries with a green checkmark indicating they have been verified.
• Be cautious with user-submitted entries, as they can sometimes contain inaccuracies. If the numbers seem off, cross-reference with packaging or the USDA Food Composition Database.
• For foods without barcodes, like fruits and vegetables, aim to use the same database entry consistently for a reliable baseline.

2. Barcode Scanner (Premium Feature)

• The barcode scanner is one of the fastest ways to log packaged foods, and it is a key feature of the Premium subscription.
• If you choose to use it, always double-check that the nutritional information pulled up by the scan matches the product's packaging, as errors can occur.

3. Creating Your Own Recipes and Meals

• For meals you prepare often, MyFitnessPal's recipe and meal features are major time-savers.
• Recipes: Combine all ingredients for a homemade dish and specify the total number of servings. The app will then automatically calculate the nutritional information per serving.
• Meals: Save regularly consumed meals (like a standard breakfast) with a single tap, eliminating the need to re-enter each ingredient daily.

Common MyFitnessPal Mistakes to Avoid

To get the most out of your calorie tracking, steer clear of these frequent pitfalls:

• Eyeballing portions: Estimating serving sizes can lead to significant inaccuracies. A digital food scale is a worthwhile investment for accurate tracking.
• Forgetting to log 'Bites, Licks, and Sips': Small, uncounted snacks, tastes of food while cooking, or caloric drinks can add up quickly.
• Choosing the lowest-calorie option: When searching the database, avoid picking the most flattering, but potentially incorrect, low-calorie entry. Be realistic about what you're eating.
• Overestimating exercise calories: Relying on the app to 'give back' calories for exercise can be inaccurate. Focus primarily on your dietary intake for weight loss.
• Logging inconsistently: Switching between weighing meat cooked one day and raw the next will skew your data. Pick a consistent method.

Free vs. Premium: Feature Comparison Table

Choosing between MyFitnessPal's free and premium plans depends on your personal needs and tracking intensity. The table below highlights some key differences:

Feature	Free Version	Premium Version
Barcode Scanner	Basic access for some users/devices.	Full access.
Custom Goals	Macro goals are set by percentage only.	Set specific macronutrient goals in grams or different goals per day.
Food Analysis	Basic food insights.	Detailed food analysis, including best and worst foods.
Ads	Includes advertisements.	Ad-free experience.
Intermittent Fasting	Not available.	Built-in intermittent fasting tracker.
Meal Scan (AI)	Not available.	Identify and log meals from photos.
Recipe Discovery	Not available.	Access to exclusive Premium recipe content.
Priority Support	Standard customer support.	Priority customer support.
Data Export	Limited or manual export options.	Export meal-level nutrition and progress history data.

Interpreting Your Progress and Adjusting Your Journey

Over time, your caloric needs will change. As you lose weight, your calorie target may need to be adjusted downward. MyFitnessPal will offer to recalculate your goals every ten pounds lost, but you can also force an update at any time.

• Reviewing your progress: Tap the 'Nutrition' or 'Progress' sections in the app to see charts showing your weight trends and nutritional breakdowns.
• Weekly check-ins: Weigh yourself consistently once a week, preferably naked and at the same time, to track trends rather than daily fluctuations.
• Manual goal adjustments: You can also manually customize your calorie and macronutrient goals under 'More' -> 'Goals' if you are following a specific plan from a health professional.

Conclusion: The Path to Consistent Calorie Counting

Counting calories with MyFitnessPal is a powerful tool for weight management and building healthier habits. While the app automates much of the process, your commitment to accurate logging is the most important variable. By consistently weighing your food, logging every bite, and avoiding common mistakes, you can gain a deeper understanding of your eating patterns and make more informed decisions. The key is to see tracking as a learning tool, not a punishment, which will lead to sustainable, long-term success. For more tips on food logging and nutrition, visit the MyFitnessPal Blog.

Frequently Asked Questions

How do I use the barcode scanner in MyFitnessPal?

The barcode scanner is a Premium feature. You can access it by tapping the 'Add Food' button in your diary and selecting the scanner icon. Simply point your phone's camera at the barcode of a packaged food item to log it quickly.

Is the MyFitnessPal database always accurate?

No, the database contains many user-submitted entries that may have inaccuracies. For the best accuracy, use entries with a green checkmark or manually verify the information against the product's packaging.

What is the biggest difference between the free and Premium versions?

The Premium version unlocks advanced features like the barcode scanner, more detailed food analysis, customizable macro goals by gram, an ad-free experience, and intermittent fasting tracking.

How do I create a custom meal or recipe in the app?

To create a recipe, go to 'More' -> 'My Meals, Recipes & Foods' -> 'Create a Recipe' and add ingredients manually or import them from a URL. For a custom meal, save a logged meal from your diary with a single tap.

Should I eat back the calories burned from exercise?

It is generally not recommended, especially for weight loss. Exercise calorie estimations are often inaccurate, and eating them back can negate your calorie deficit. Focus primarily on your dietary intake for best results.

How often should I weigh myself for accurate tracking?

For the most reliable data, weigh yourself once a week at the same time under consistent conditions. Daily weight can fluctuate due to water retention and other factors.

How can I avoid underestimating my food intake when eating out?

To get a more accurate estimate, try to break down restaurant meals into their individual components. You can also use a similar item from a verified entry as a reference point and manually add an estimate for added oils or sauces.