A successful nutrition diet is not a static plan; it's an evolving strategy that adapts as your body and fitness levels change. As you make progress, your energy needs, weight management targets, and even macronutrient requirements will shift. MyFitnessPal, a popular nutrition tracking app, is designed to help you manage these changes, but it's up to you to update your goals accordingly. Whether you've hit a weight loss milestone, are starting a new exercise regimen, or simply want to fine-tune your nutrient intake, knowing how to adjust your settings is crucial for continued success.
The Logic Behind Adjusting Your Goals
Initial weight and activity level inputs in MyFitnessPal generate a starting point for your calorie and macro goals. However, as you lose weight, your body requires fewer calories to maintain its current size. Continuing with your starting calorie goal can lead to a weight loss plateau. Furthermore, as your fitness routine becomes more intense, your macro needs for protein and carbohydrates may increase to support muscle growth and recovery. By regularly adjusting your goals, you ensure your tracking remains accurate and effective, supporting your long-term health and wellness. MyFitnessPal will often prompt you to update your calorie target after losing a significant amount of weight, but you can, and should, make manual adjustments at any time.
How to Change Your Goals on the MyFitnessPal Mobile App
Updating your goals on the mobile app is a straightforward process for both iOS and Android users, though the exact interface may vary slightly between platforms.
Step-by-Step for iOS and Android
- Open the App: Launch the MyFitnessPal application on your device.
- Navigate to the 'More' Menu: On the bottom right of the screen, tap the 'More' button (three dots or lines) to access the main menu.
- Find 'Goals': Tap on 'Goals' in the menu.
- Edit Weight and Activity Level: This section allows you to change your starting weight, current weight, target weight, weekly weight goal, and activity level. Simply tap on the section you wish to edit and enter the new information.
- Adjust Macronutrient Goals: Return to the main 'Goals' page and tap 'Calories, Carbs, Protein, and Fat Goals' under 'Nutrition Goals'.
- For free users: A wheel will appear, allowing you to adjust macro percentages in 5% increments. Ensure the total adds up to 100%.
- For Premium users: You can set precise gram amounts for each macronutrient.
- Save Your Changes: Tap the checkmark or 'Save' button to lock in your new goals. Your daily diary will update automatically.
How to Change Your Goals on the MyFitnessPal Website
For those who prefer a desktop interface or need access to more detailed settings, the MyFitnessPal website offers a powerful alternative for editing your goals.
Web Browser Method
- Log In: Navigate to myfitnesspal.com and log in with your credentials.
- Go to 'My Home': Click the 'My Home' tab at the top of the page.
- Access 'Goals': Select 'Goals' from the dropdown menu.
- Edit Your Plan: In the main Goals panel, you will see sections for your 'Daily Nutrition Goals', 'Fitness Goals', and other settings. Click the 'Edit' button for the section you want to change.
- Save and Sync: After entering your new goals, click 'Save Changes'. The updates will sync to your mobile app the next time it connects.
Comparison of MyFitnessPal Goal Adjustment Methods
| Feature | Mobile App (Free) | Website (Free) | Mobile App (Premium) | Website (Premium) |
|---|---|---|---|---|
| Interface | User-friendly, quick access | Detailed, dashboard view | Advanced features, quick access | Full control, deep customization |
| Weight Goal Changes | Easy to update weight targets | Simple to update weight targets | Same as free, plus guided updates | Same as free, plus guided updates |
| Calorie Adjustment | Primarily tied to weight goal | Primarily tied to weight goal | Full manual override | Full manual override |
| Macronutrient Edits | Percentages (5% increments) | Percentages (5% increments) | Grams or Percentages | Grams or Percentages |
| Daily Goals | Single set of goals | Single set of goals | Custom goals per day | Custom goals per day |
| Forcing Recalculation | Manual current weight adjustment | Manual current weight adjustment | Manual override options | Manual override options |
Fine-Tuning Your Nutrition Diet: Beyond Basic Macros
For users with specific dietary requirements or who want to maximize their diet's impact, MyFitnessPal offers more advanced goal settings. Premium users, in particular, gain access to more detailed and flexible options.
Additional Nutrient Goals
Under the 'Goals' section in the app or website, you can access and adjust goals for additional nutrients like fiber, sugar, sodium, and specific vitamins. This is particularly useful for managing health conditions, such as monitoring sodium for high blood pressure, or simply ensuring a more balanced intake. For most users, the default values are based on general health guidelines, but fine-tuning them can help you optimize your overall nutrition diet.
Meal-by-Meal Goals
Some users find it easier to manage their daily intake by setting specific calorie targets for each meal. MyFitnessPal allows you to enable 'Calorie Goals By Meal' via the 'Goals' menu. This provides a structured approach to distributing your daily calories, which can be helpful for managing energy levels throughout the day and preventing large, unplanned deviations.
Conclusion: Staying Agile with Your Nutrition Diet
Regularly checking and updating your goals in MyFitnessPal is a key component of a responsive and effective nutrition diet strategy. Your body's needs change over time, and your tracking should reflect that. By using the app or website to adjust your weight goals, calorie targets, and macronutrient ratios, you can prevent plateaus, support new fitness routines, and stay motivated. The platform is built to support your evolving journey, but your proactive engagement is what truly makes the difference. Whether you're making minor tweaks or overhauling your plan entirely, the process is quick and simple, putting the power of progress directly in your hands.
