Understanding the Core Calculation: Net Calories
At its heart, MyFitnessPal's system is built around the concept of 'net calories'. The app calculates your recommended daily calorie goal based on your profile—including your weight, height, and activity level—and your weight management objective (loss, maintenance, or gain). Your 'calories remaining' are then determined by the following formula:
- Calories Remaining = Daily Calorie Goal - Calories Consumed + Calories Burned (from exercise)
As you log meals and snacks, the calories you've consumed are deducted from your daily goal. Conversely, when you log exercise, the calories you've burned are added back to your remaining calorie budget. A positive number (often displayed in green) means you still have calories to 'spend,' while a negative number (often in red) indicates that you have exceeded your daily goal.
The Impact of Food Logging and Verification
To achieve accurate results, consistent and honest food logging is essential. MyFitnessPal boasts a massive food database, but it's important to understand the different types of entries you may encounter:
- Verified Foods: These are entries marked with a green checkmark, indicating they have undergone review and are generally reliable. For best accuracy, prioritize these entries, especially for packaged products with a standard nutrition label.
- User-Generated Entries: These make up the bulk of the database but can sometimes be inaccurate. Exercise caution and double-check these entries against a product's nutrition label whenever possible.
- Barcode Scanner: The app's barcode scanner is a quick way to log foods and automatically pulls data from verified sources, improving accuracy.
To ensure your tracking is as precise as possible, always specify the correct portion size and measurement (e.g., grams instead of cups).
The Role of Exercise and Calorie Adjustments
When you log exercise in MyFitnessPal, the app adds the estimated calories burned back to your daily budget. This is because your daily calorie goal is based on a baseline activity level. When you do extra exercise, you are effectively 'earning' more calories to consume.
It is important to understand the concept of 'Calorie Adjustments,' particularly if you link your MyFitnessPal account with a fitness tracker like a Garmin or Apple Watch. Instead of adding individual workouts, these devices often sync your total daily energy expenditure (TDEE). MyFitnessPal then compares this with its own estimate for you based on your activity setting. If your device's tracked burn is higher than MFP's estimate, you receive a positive calorie adjustment.
List of common exercise-related considerations:
- Manual Entry vs. Syncing: Manual entry of exercise can sometimes be inaccurate if calorie burn is overestimated. Syncing with a device often provides a more integrated and potentially more accurate picture of your daily expenditure.
- Negative Adjustments: By default, MyFitnessPal only awards positive calorie adjustments. However, you can enable negative adjustments in your settings. This can be more accurate for tracking but can also lead to more frustration if you are not as active as the app initially estimated.
- Sedentary Setting: Some users set their activity level to 'Sedentary' and allow their exercise to be added back via adjustments. This approach can help avoid overestimating calories burned.
Comparison of Tracking Methods
| Feature | Manual Logging | Fitness Tracker Sync | MyFitnessPal Premium |
|---|---|---|---|
| Accuracy | High (if diligent) to low (if guessing) | Dependent on device accuracy and sync settings | Potentially higher via advanced macronutrient tracking |
| Convenience | Can be time-consuming | Seamless, automatic updates | Enhanced features like custom goals |
| Detail | Focuses on individual meals/exercises | Provides broader daily energy expenditure | Allows for custom macronutrient goals and meal-specific settings |
| Best For | Building initial awareness and mindfulness | Those who want an integrated, hands-off approach | Advanced users, bodybuilders, or those with specific dietary needs |
Conclusion: Interpreting the Remaining Calories Number
The 'calories remaining' number in MyFitnessPal is a powerful tool for achieving your health and fitness goals, but it is not a magic number. It is a reflection of a dynamic equation that factors in your daily calorie goal, the food you log, and the exercise you perform. A positive number indicates you are within your budget, while a negative one shows you've gone over. However, it is crucial to remember that calorie calculations are estimations, not absolute truths. By being mindful of your logging, understanding the role of exercise, and knowing how connected devices affect your numbers, you can use the 'calories remaining' feature effectively to stay on track toward your goals.
For more information on the fundamentals of calorie counting, you can refer to authoritative sources like the National Institutes of Health (NIH) website.
