How to Reset Goals in MyFitnessPal for a Fresh Start

According to a study published by the University of Scranton, only 8% of people achieve their New Year's resolutions, indicating the common need to adjust and reset goals in MyFitnessPal and other tracking tools after initial setbacks. This guide will walk you through the process, whether you're restarting after a break, changing your focus, or just hitting a plateau.

Quick Summary

This guide provides step-by-step instructions on how to reset goals in MyFitnessPal using the mobile app and website. It covers adjusting weight, calorie, and macronutrient targets, as well as addressing common technical issues and best practices for setting new, sustainable objectives.

Key Points

• Access the Goals Section: Navigate to the 'More' menu (mobile) or 'My Home' tab (website) to find the 'Goals' section.

• Update Weight and Activity: Adjust your current weight, goal weight, weekly target, and activity level to initiate an automatic recalculation.

• Customize Macronutrients: Edit calorie, carb, protein, and fat goals directly from the 'Goals' screen for specific dietary adjustments.

• Utilize the Website for Guided Setup: The MyFitnessPal website offers a 'View Guided Setup' for a streamlined process to update your profile.

• Confirm Changes to Save: Ensure you save all new adjustments to your goals, noting that some changes might overwrite previous custom settings.

• Reset without Erasing History: There is no dedicated 'reset all' button; instead, update your current profile information to start a fresh tracking period without deleting historical data.

Why You Might Need to Reset Your Goals

Reaching a plateau is a common experience on any fitness journey. The goals you set initially, based on your starting weight and activity level, may no longer be appropriate. Whether you've lost 10 pounds and need a new calorie target or your exercise routine has changed, updating your goals is crucial for continued progress. A fresh start can re-motivate you and ensure your tracking accurately reflects your current situation. For instance, an aggressive weight loss goal may become unsustainable over time, and a revision can prevent burnout. It’s also common to shift your focus, for example, from weight loss to maintenance or muscle gain.

Preparing to Reset

Before you begin the reset process, take a moment to reflect on your journey so far. What worked? What didn't? Consider these questions:

• Current status: What is your actual weight today? How active are you really?
• New targets: What is your new, realistic goal weight or macro split?
• Activity level: Is your logged activity level still accurate? Be honest with yourself to ensure your new calorie calculation is correct.
• Plateaus: Have you hit a plateau? Sometimes a small adjustment is all that's needed, not a full reset.

Step-by-Step Guide to Reset Goals in MyFitnessPal

Using the MyFitnessPal Mobile App (iOS and Android)

The mobile app is the most common way users interact with MyFitnessPal. The process is straightforward for both iOS and Android users, with minor interface differences.

1. Open the App: Launch the MyFitnessPal application on your device.
2. Navigate to the Goals Section:
   • iOS: Tap the 'More' icon (three dots) in the bottom right corner of the screen, then select 'Goals'.
   • Android: Tap the menu icon (three horizontal lines) in the top left, and then select 'Goals'.
3. Update Weight and Activity: In the main 'Goals' screen, tap to adjust your Starting Weight, Current Weight, Goal Weight, Weekly Goal (e.g., lose 1 lb per week), and Activity Level. Press 'Save' after each change.
4. Adjust Nutritional Goals: Go back to the 'Goals' menu and select Calorie, Carbs, Protein & Fat Goals. Here you can manually adjust your calorie target. For the free version, you can change the macro percentages, which will automatically update your calorie target. Premium users can input goals in grams.
5. Confirm and Sync: After making all your desired changes, your goals will sync across your account. You may be prompted with a message confirming that changing your weekly goal will remove custom goals. Confirm to proceed.

Using the MyFitnessPal Website

For some users, or for a more detailed view, the website provides a comprehensive way to manage goals.

1. Log In: Go to www.myfitnesspal.com and log in with your credentials.
2. Access Settings: Click 'My Home' in the navigation bar, then 'Settings' and 'Update diet/fitness profile'.
3. View Guided Setup: Alternatively, go to 'My Home' > 'Goals' > 'View Guided Setup' for a more interactive process.
4. Make Adjustments: Update your current weight, activity level, and goal weight. This will force a recalculation of your daily calorie target.
5. Edit Specific Goals: For more granular control, go to 'My Home' > 'Goals' and click 'Edit' next to 'Daily Nutrition Goals' or 'Fitness Goals'.
6. Save Changes: Ensure you click the 'Update Profile' or 'Save Changes' button to lock in your new goals.

Common Reset Scenarios and Solutions

Scenario	Mobile App Action	Website Action	Impact
Adjusting Calorie Target	Navigate to More > Goals > Calorie, Carbs, Protein & Fat Goals and manually edit.	Go to My Home > Goals and edit 'Daily Nutrition Goals'.	Your daily food budget is recalculated. Crucial for moving past plateaus.
Revising Macronutrients	Go to More > Goals > Calorie, Carbs, Protein & Fat Goals and change percentages (or grams for Premium).	Navigate to My Home > Goals and click 'Edit' next to 'Daily Nutrition Goals'.	Refines your intake for specific objectives, like higher protein for muscle gain.
New Weight Loss Target	Update your Current Weight and Goal Weight under More > Goals.	Use the 'View Guided Setup' under My Home > Goals to re-enter your new weight.	The system recalculates your weekly goal rate and daily calories based on your new weight.
Forcing Calorie Recalculation	Change your Current Weight to a slightly different value, save, then change it back to the correct weight.	Follow the 'View Guided Setup' option to update your current weight.	Forces the system to re-evaluate your base calorie needs. Useful for breaking out of a stall.

Best Practices for Setting New Goals

• Be realistic: A gradual weight loss of 0.5-1 lb per week is more sustainable than an aggressive target that could lead to burnout. Adjust your 'Weekly Goal' accordingly.
• Consider activity: As your fitness improves, your activity level may increase. Be sure to update this setting to reflect your current lifestyle accurately.
• Listen to your body: Sometimes, the numbers don't tell the whole story. If you feel tired or overly hungry, your calorie or macro goals might be too low. It's okay to make slight adjustments based on how you feel.
• Don't erase data: While the option exists, deleting all your data erases valuable progress history. Resetting your goals is a much better option, as it allows you to look back at your journey and see how far you've come.

Conclusion

Resetting your goals in MyFitnessPal is a powerful way to keep your fitness journey on track, whether you're breaking a plateau or adapting to new circumstances. By following the steps outlined for either the mobile app or website, you can easily adjust your weight, calorie, and macronutrient targets. Remember that flexibility and honesty about your current status are key to setting new, realistic goals that will lead to continued success. Don't be afraid to make a change; it's a normal and necessary part of the process. Your fitness journey is a marathon, not a sprint, and a timely reset can help you cross the finish line.

Frequently Asked Questions

Why did MyFitnessPal change my calorie goal automatically?

MyFitnessPal often recalibrates your calorie goals automatically after you log a weight change, especially after a certain amount of weight has been lost. It adjusts to your new, lighter body mass and re-evaluates your energy needs.

How do I reset my calorie goals on the MyFitnessPal app?

To reset calorie goals on the app, go to More > Goals > Calories, Carbs, Protein & Fat Goals. You can then either manually edit the calories or adjust the macro percentages, which will automatically update the calorie number.

Can I set custom macro goals on MyFitnessPal?

Yes, you can. Navigate to More > Goals > Calories, Carbs, Protein & Fat Goals. In the free version, you can adjust percentages. Premium subscribers can set specific gram targets for more precise control.

What should I do if my MyFitnessPal goals are no longer working?

If your goals are no longer working, it's time for an adjustment. Consider updating your activity level, current weight, and weekly goal rate. A minor reset can help break a plateau and realign your strategy.

How do I force a calorie recalculation on MyFitnessPal?

A quick trick is to go into the goals section, change your current weight to a slightly different value, save it, and then change it back to the correct weight. This often prompts a new calorie calculation.

Is it possible to completely reset my MyFitnessPal account without deleting it?

No, MyFitnessPal does not have a feature to completely reset your account data. The best approach is to update your starting weight and goal details, which essentially creates a fresh starting point without losing historical information.

Where do I update my activity level in MyFitnessPal?

You can update your activity level by going to the More tab, selecting Goals, and then editing the Activity Level option. This impacts your recommended daily calorie intake.

Does resetting my goals on the app also affect the website?

Yes, your MyFitnessPal account syncs across all devices. Any changes made on the mobile app will be reflected on the website and vice versa once the data is synced.