Understanding Macronutrients and Your Goals
Macronutrients—protein, carbohydrates, and fat—are the essential nutrients your body needs in larger quantities for energy, growth, and other functions. Adjusting your macronutrient percentages allows you to tailor your diet to specific fitness goals, whether that's losing weight, gaining muscle, or improving athletic performance. A bodybuilder, for instance, will have a higher protein requirement than someone simply maintaining their weight. By customizing these percentages in MyFitnessPal, you can create a more precise and effective diet plan.
The Importance of Customizing Your Macro Diet
While MyFitnessPal provides a default macro ratio (often 50% carbs, 30% fat, 20% protein), a personalized ratio can be more effective.
- Weight Loss: Many diets focus on higher protein intake to promote satiety and preserve muscle mass during a calorie deficit.
- Muscle Gain: Athletes and bodybuilders often prioritize higher protein intake alongside sufficient carbohydrates for energy and muscle recovery.
- Performance Enhancement: Endurance athletes may opt for a higher carbohydrate percentage to fuel prolonged activity.
How to Edit Macro Percentages in MyFitnessPal (Free Version)
For free users of MyFitnessPal, you can adjust your macro percentages in 5% increments. The total percentage of carbs, protein, and fat must always add up to 100%. This is the main limitation compared to the premium version, which allows for adjustments by grams.
Step-by-Step Guide for Mobile App
- Navigate to the 'More' tab: Open the MyFitnessPal app and tap the 'More' icon (•••) in the bottom right corner.
- Select 'Goals': In the menu that appears, tap 'Goals'.
- Choose 'Calorie & Macronutrient Goals': Scroll down and tap this option under the 'Nutrition Goals' header.
- Enter your calorie goal: You may need to manually enter your calorie target first. After that, tap any of the macro headings (Carbs, Protein, or Fat).
- Adjust the percentages: A wheel will appear, allowing you to use your finger to adjust the percentages for each macronutrient in 5% increments. As you change one, the others will auto-adjust to ensure the total remains 100%.
- Save your changes: Tap the checkmark icon to save your new macro percentages.
Adjusting via the Website
For those who prefer the web interface, the process is slightly different:
- Log in to your MyFitnessPal account on the website.
- Click 'My Home' from the top navigation bar, then select 'Goals'.
- Click the 'Edit' button next to your daily nutrition goals.
- Adjust the percentages for carbs, protein, and fat. Remember, they must total 100%.
- Click 'Save Changes' to confirm.
How to Edit Macros in MyFitnessPal Premium
Upgrading to MyFitnessPal Premium offers significantly more control and flexibility. Premium users can set goals by specific grams rather than just percentages, allowing for much finer adjustments to hit precise targets.
Step-by-Step Guide for Premium Users
- Access your goals: Follow the same steps as the free version by going to
More>Goals>Calorie & Macronutrient Goals. - Select 'Grams': At the top of the macro adjustment screen, you'll see an option to switch from 'Percentages' to 'Grams'. Select 'Grams'.
- Enter your targets: Manually enter your desired gram amounts for protein, carbs, and fat.
- Save changes: Tap the checkmark to save. The app will automatically calculate your total calories based on these gram amounts.
Comparing MyFitnessPal Macro Features: Free vs. Premium
| Feature | MyFitnessPal (Free) | MyFitnessPal (Premium) |
|---|---|---|
| Macro Adjustment | By percentage only. | By percentage or by gram. |
| Adjustment Increments | 5% increments. | 1% increments and 1-gram increments. |
| Total Requirement | Macro percentages must total 100%. | Total macros calculate calorie goal automatically. |
| Day-Specific Goals | No. Single goal applies to all days. | Yes. Customize macro goals for different days of the week. |
| Calorie Adjustment | Calorie target impacts macro grams. | Macro grams can be set first, calculating calories. |
Tips for Setting and Hitting Your Macro Targets
- Calculate First: Use an online macro calculator or consult a registered dietitian to determine your ideal macro split before adjusting in the app.
- Prioritize Protein: Most experts agree on the importance of prioritizing protein, especially for those with weight loss or muscle gain goals.
- Start with Small Adjustments: If you are new to macro tracking, make small adjustments and observe how your body responds before making dramatic changes.
- Track Consistently: The best way to understand your actual intake is to track your food intake consistently in your food diary.
A Note on Calorie Goals and Macro Adjustments
When you adjust your macro percentages, your total calorie goal will change if you have not set a manual calorie target first. Conversely, if you adjust your total calorie goal, your macro grams will change while maintaining their set percentages. Always double-check both your calorie and macro numbers after making any adjustments to ensure they align with your overall nutritional strategy.
Conclusion
Understanding how to edit macro percentages in MyFitnessPal is a powerful tool for taking control of your nutritional journey. While the free version offers basic customization, the premium version provides granular control with gram-based adjustments and day-specific targets. No matter which version you use, the key is to be consistent with tracking and adjusting your macros based on your specific health and fitness objectives. Personalizing your diet in this way helps ensure your efforts are perfectly aligned with your desired outcomes, leading to better results over time.
Visit the MyFitnessPal Help Center for additional support on nutritional goals
