Understanding MFP's Macro Settings
MyFitnessPal (MFP) is a popular tool for tracking nutrition, but its default macro settings may not align with your specific dietary needs, such as those for a ketogenic diet or a high-protein regimen. The process for adjusting these goals differs depending on whether you are using the free or premium version of the app. In the free version, adjustments are made in 5% increments using percentages, which can be limiting. For maximum precision, the premium subscription allows you to set specific gram-based targets.
How to Edit Macros in MFP (Free Version)
Adjusting your macros with the free version requires a small workaround because you cannot enter exact gram amounts. Instead, you must adjust the percentages for carbohydrates, protein, and fat, ensuring they always total 100%. As you change these percentages, your calorie total will automatically update.
- Navigate to the Goals section: From the main screen of the MyFitnessPal app, tap the "More" button in the bottom-right corner.
- Access Nutrition Goals: Select "Goals" from the menu, then scroll down and tap on "Calorie, Carbs, Protein, and Fat Goals".
- Adjust Macronutrient Percentages: Tap on any of the macronutrient headings (e.g., "Carbohydrates"). This will bring up a wheel where you can manually adjust the percentages for carbs, protein, and fat.
- Balance the Ratios: As you change one macro's percentage, the others will automatically adjust. If your adjustments don't equal 100%, the app will not allow you to save until they are balanced. You may need to make small concessions to get your macros as close as possible to your desired target using the 5% increments.
- Save your changes: Once the percentages total 100%, tap the checkmark or save button to update your goals.
Web-based macro editing for free users
If you prefer using the website, the process is slightly different but follows a similar logic.
- Log in online: Go to the MyFitnessPal website and log in to your account.
- Go to 'Goals': Click on "My Home" and then "Goals".
- Edit Daily Nutrition Goals: Click the "Edit" button next to "Daily Nutrition Goals".
- Adjust and save: You will be able to adjust the percentages in the same way as the app. Remember to save your changes when finished.
How to Edit Macros in MFP (Premium Version)
For those with a MyFitnessPal Premium subscription, the process is far more precise. You can set your macros by the gram, rather than being limited to 5% increments. This is ideal for those who need to hit very specific targets, like bodybuilders or people following a ketogenic diet.
- Open Goals: Just as with the free version, navigate to "More" > "Goals" in the app.
- Access Macro Goals: Tap on "Calorie, Carbs, Protein, and Fat Goals".
- Switch to Grams: On the macro adjustment screen, you will see a toggle or a button that allows you to switch from percentages to grams.
- Enter Exact Grams: Manually enter your specific gram targets for protein, carbohydrates, and fat.
- Save Changes: Confirm your new goals to update your daily tracker.
Advanced premium features
Premium also offers additional customization options, such as setting different macro goals for different days of the week. This is particularly useful for athletes who have varied training schedules.
Comparison: Free vs. Premium Macro Editing
| Feature | Free Version | Premium Version |
|---|---|---|
| Macro Setting Method | Based on percentages, in 5% increments. | Set macros by the gram for exact control. |
| Accuracy | Approximate and often requires rounding to the nearest 5% increment. | Highly accurate, allowing for precise tracking to meet specific dietary needs. |
| Cost | Free to use. | Requires a paid monthly or annual subscription. |
| Customization | Limited to percentages and does not allow for day-specific goals. | Advanced customization, including different daily goals for varied training intensity. |
| User Experience | Contains advertisements. | Ad-free experience. |
Troubleshooting Common MFP Macro Issues
Sometimes, even after setting your goals, you might notice discrepancies. This could be due to several factors, including user-generated food data or rounding errors.
- Incorrect food entries: Many food entries in MyFitnessPal are user-submitted and can be inaccurate. Always cross-reference against a food's nutritional label. Creating your own custom food entry is the most accurate option.
- Rounding errors: Small rounding differences in calorie counts and macro grams can accumulate throughout the day, causing a slight mismatch.
- Sugar alcohols and fiber: Sugar alcohols and fiber are counted as carbohydrates but contain fewer calories, which can throw off the calorie-to-macro ratio.
When you log a new food, especially a custom one, ensure all available nutritional information is entered accurately to minimize these errors.
Conclusion
Editing macros in MFP is an essential skill for anyone serious about their nutrition and fitness goals. For free users, the percentage-based system provides a solid foundation, though it requires some finessing to get close to your desired targets. Premium users, however, benefit from the ability to set precise, gram-based goals, offering unparalleled accuracy and customization. By understanding these methods and common pitfalls, you can optimize your tracking for more effective results. For additional guidance, consider checking the official MyFitnessPal support pages, such as their guide on Can I customize my nutritional goals?.
