For many, MyFitnessPal is a powerful tool for tracking food and achieving health goals. However, the app's default settings are not optimized for a low-carb or ketogenic diet, which prioritizes a specific macronutrient ratio of low carbohydrates, moderate protein, and higher fat. Adjusting these settings is a simple process that provides the accuracy needed to stick to your dietary plan.
Setting Your Custom Macro Goals
Whether you use the free or premium version of MyFitnessPal, the process of adjusting your macronutrient ratios begins in the 'Goals' section of the app. It is crucial to set your percentages correctly to reflect a low-carb intake. While a typical standard diet might recommend 45-65% of calories from carbs, a low-carb diet can range anywhere from 5-45% depending on your specific needs and goals, such as a stricter ketogenic approach.
For Free MyFitnessPal Users
In the free version, you can only set macro goals in 5% increments, which can be less precise for very-low-carb diets. Here's how to adjust your percentages:
- Navigate to the Goals section: Tap the 'More' button (•••) on the bottom right of the app, then select 'Goals'.
- Edit Macronutrient Goals: Tap on 'Calorie, Carbs, Protein & Fat Goals'.
- Adjust the Wheel: Use the scrolling wheel to modify the percentages for Carbohydrates, Protein, and Fat. As you change one, the others will adjust to maintain a 100% total.
- Find the closest match: Adjust the percentages to get as close as possible to your desired low-carb ratio. For example, for a keto diet, you might aim for 5% carbs, 20% protein, and 75% fat.
- Save your changes: Tap the checkmark or 'Save' button to apply the new goals to your food diary.
For MyFitnessPal Premium Users
If you have a premium subscription, you can set your macro goals with much greater precision, either by percentage or by the exact number of grams.
- Access Goals: Tap the 'More' button, then 'Goals', followed by 'Calories, Carbs, Protein & Fat Goals'.
- Input Grams or Percentages: With Premium, you can switch from percentage-based input to gram-based input. This allows for more accurate and personalized tracking.
- Custom Daily Goals: Premium also offers the option to set different macro goals for different days, which is useful for targeted nutrition strategies.
Tracking Net Carbs
Net carbs are the carbohydrates your body digests and converts to glucose. They are calculated by subtracting fiber and sugar alcohols from total carbohydrates. This number is more relevant for low-carb and ketogenic diets. MyFitnessPal handles this differently depending on your membership.
Net Carbs for Premium Users
Premium users have access to a dedicated 'Net Carbs Mode' that automates the calculation.
- Access Diary Settings: Go to the 'More' menu, then 'Settings', and finally 'Diary Settings'.
- Enable Net Carbs: Toggle 'Track Net Carbs' on. This will replace the total carbohydrate count with net carbs in your food diary.
Manual Net Carbs for Free Users
Free users do not have a built-in net carbs tracker. The 'Total Carbs' displayed in your diary includes fiber. To track net carbs, you must manually perform the calculation:
- Calculate manually: For each food item, check the nutritional information by tapping on the entry. Subtract the fiber grams from the total carbohydrate grams.
- Log your own totals: You'll need to keep a running total of your net carbs outside of the app or simply be aware of the daily math as you log your food.
MyFitnessPal Free vs. Premium for Low Carb Tracking
Choosing between the free and premium versions of MyFitnessPal depends on your low-carb needs and desired level of detail. The premium subscription offers several features that significantly streamline the process for dedicated low-carb dieters.
| Feature | MyFitnessPal Free | MyFitnessPal Premium |
|---|---|---|
| Macro Goals | Set in 5% increments only (via percentages) | Set precisely in grams or percentages |
| Net Carb Tracking | Manual calculation required for each food entry | Automated 'Net Carbs Mode' available |
| Macro View | Overall daily macro totals | Meal-by-meal macro totals shown in the diary |
| Goal Flexibility | One set of macro goals for every day | Can set different macro goals for specific days of the week |
| Tracking Experience | Ad-supported with a basic interface | Ad-free with an enhanced interface and extra tools |
Tips for Effective Low-Carb Tracking
- Research your foods: Before adding items, especially packaged ones, read the nutrition label carefully. The app's database, while extensive, is user-generated and can sometimes be inaccurate.
- Prioritize whole foods: Whole foods like meats, vegetables, and fats often have simpler nutritional profiles, making them easier to track accurately.
- Scan barcodes: The MyFitnessPal Premium app's barcode scanner makes logging packaged items fast and accurate.
- Save recipes: Save frequently prepared low-carb meals as custom recipes within the app. This saves you from re-entering every ingredient each time you cook.
- Use your tools: For Premium users, utilize the meal-by-meal macro totals to ensure your carb count is balanced throughout the day. For free users, be diligent with your manual net carb calculations.
Conclusion
Setting up MyFitnessPal for a low-carb diet is a straightforward process that empowers you to track your nutrition with accuracy. While the free version provides basic functionality with some manual effort for net carb tracking, the premium subscription offers automated features and precision that can significantly streamline your diet management. By following these steps, you can effectively leverage MyFitnessPal to monitor your macronutrients, stay accountable, and make informed choices to achieve your low-carb nutrition goals. For more detail on Premium features, you can explore the MyFitnessPal help pages.
Key takeaways
- Set Custom Macro Goals: Navigate to 'More' -> 'Goals' -> 'Calories, Carbs, Protein & Fat Goals' to adjust your macronutrient percentages for a low-carb diet.
- Leverage Premium for Net Carbs: MyFitnessPal Premium users can enable 'Net Carbs Mode' in 'Settings' -> 'Diary Settings' for automated tracking.
- Manually Calculate Net Carbs (Free): For the free version, subtract dietary fiber from total carbs for each food entry to manually calculate net carbs.
- Adjust Macro Percentages for Low-Carb: Target macro percentages for a low-carb diet often involve reducing carbs to a percentage like 5-10% of total calories.
- Understand Free vs. Premium: The primary difference for low-carb tracking is the ability to set macros in grams and the automated net carb feature in the Premium version.
- Prioritize Accurate Logging: Ensure you log accurately by checking food labels, prioritizing whole foods, and utilizing the recipe feature.
Faqs
Q: Can I track net carbs on MyFitnessPal for free? A: No, the native 'Net Carbs Mode' is a feature exclusive to MyFitnessPal Premium subscribers. Free users must manually calculate their net carbs by subtracting fiber from total carbohydrates for each food entry.
Q: How do I change my macro percentages for a low-carb diet? A: Go to the 'More' menu, then 'Goals', and navigate to 'Calories, Carbs, Protein & Fat Goals'. Here you can adjust the wheel to set your preferred percentage-based macro targets.
Q: What are typical macro percentages for a low-carb diet? A: While this can vary based on your specific plan (e.g., ketogenic, moderate low-carb), a common breakdown for a ketogenic diet is roughly 5-10% carbs, 15-25% protein, and 70-75% fat.
Q: How do I enable Net Carbs Mode in MyFitnessPal? A: If you are a Premium user, go to 'Menu', then 'Settings', followed by 'Diary Settings'. Here you will find the option to toggle 'Track Net Carbs' on.
Q: What is the main benefit of MyFitnessPal Premium for low-carb? A: Premium allows for more precise macro goal setting in grams, enabling you to hit exact targets rather than rounding to the nearest 5%. It also automates net carb tracking, saving time and mental math.
Q: Why do my macros add up to 100% in MyFitnessPal? A: When using the percentage-based goal setting, MyFitnessPal requires your carbs, protein, and fat percentages to sum to exactly 100%.
Q: Can I set different daily macros with MyFitnessPal? A: Yes, if you have a Premium subscription. This feature allows you to set different macro goals for specific days of the week, which is ideal for carb cycling or other targeted strategies.
Q: How can I ensure the food nutrition data is accurate for low-carb? A: Always cross-reference the app's database entries with the product's nutrition label, especially for packaged foods, as the app's database contains user-submitted data which can sometimes be inaccurate.
Q: Can MyFitnessPal help with a keto diet specifically? A: Yes, by setting your custom macro goals to a ketogenic ratio and, if you have Premium, enabling net carb tracking, MyFitnessPal can effectively support a keto diet plan.
