What is the Difference Between a Serving Size and Your Portion Size?
Understanding the distinction between a serving size and your actual portion size is the first critical step to mastering MyFitnessPal. A serving size is a standardized amount, often defined by the FDA, that is used to provide consistent nutritional information on food labels. For example, a cereal box might list a serving size as '1 cup.' This is the amount of cereal for which all the nutrition facts (calories, fat, protein, etc.) are calculated. A portion size, in contrast, is the amount of food you actually choose to eat at one sitting. Your portion might be less than, equal to, or, more often, greater than the official serving size. On MyFitnessPal, the listed 'serving size' corresponds to the standard label, but you can, and should, adjust it to match your personal portion.
For instance, if a bag of chips lists a serving size of 15 chips, and you eat 30, your portion is two servings. Manually adjusting the serving count in MyFitnessPal from '1' to '2' is essential for accurate logging. Failing to do so is one of the most common mistakes users make, leading to inaccurate calorie counts and stalled progress.
How to Log Accurately on MyFitnessPal
To ensure your food diary is as precise as possible, follow these steps when logging food items:
- Search for the item: Use the search bar to find your specific food. If you're logging a packaged item, use the barcode scanner for the most accurate information.
- Select the best entry: MyFitnessPal has a vast database, including user-submitted data. Look for entries verified by the MyFitnessPal team (indicated by a green checkmark) or with detailed nutritional information, and consider creating your own entry for homemade meals or unique products.
- Adjust the serving size: Once you've selected a food, tap on the serving information. Here you will see the base serving size (e.g., '1 cup,' '100g,' '1 piece') and the number of servings. You can modify both. For example, if the standard is '1 cup' and you ate 1.5 cups, change the number of servings to '1.5.'
- Prioritize weight over volume: For maximum accuracy, especially with calorie-dense foods, use a food scale and log in grams or ounces rather than cups or tablespoons. Many database entries offer '1g' as a unit, allowing you to enter the exact weight from your food scale.
- Use the Recipe or Meal features: For complex dishes like a casserole or stir-fry, use the Recipe feature. Log all the ingredients, set the total number of servings (or, for even greater accuracy, the total finished weight), and the app will calculate the nutritional information per serving for you. This makes it simple to log a portion of the total recipe later.
Comparison: Portion vs. Serving Size
To make the concept crystal clear, here is a table comparing the definitions and applications of portion and serving sizes.
| Feature | Serving Size | Portion Size |
|---|---|---|
| Defined By | Food and Drug Administration (FDA) for packaged foods. | The individual consumer. |
| Purpose | To provide a standardized reference for nutrition labels. | To accurately track what you actually consumed. |
| Example (Cereal) | '1 cup' based on national averages. | The actual 2 cups you pour into your bowl. |
| Application in MFP | The pre-filled default value in the food database. | The adjusted value you enter to reflect your meal. |
| Importance for Goals | Used as a comparison point between products. | Directly impacts the accuracy of your calorie and macro tracking. |
The Importance of Accurate Logging
Accurately logging your food intake on MyFitnessPal is crucial for achieving any health-related goal, whether it's weight loss, muscle gain, or simply better nutrition. By adjusting the serving size to reflect your portion, you gain a realistic understanding of your daily calorie and macro intake. This awareness can reveal hidden calories in everyday foods and highlight areas where you might be underestimating your consumption.
Furthermore, consistent and accurate tracking fosters mindfulness around eating habits. It encourages you to think about what and how much you're consuming before you do so, rather than just eating mindlessly. This behavioral change is often the key to sustainable, long-term success. It helps you to connect the dots between your eating patterns and your progress, empowering you to make informed decisions that get you closer to your goals.
Conclusion
Mastering the serving size feature on MyFitnessPal is a fundamental skill for effective food tracking. By understanding that a 'serving size' is merely a reference point and intentionally logging your actual 'portion,' you unlock the app's full potential for accurate calorie and macro tracking. Whether you're using a food scale for precision or making careful adjustments, correctly logging your intake provides the data and awareness needed to drive real, sustainable results. It transforms a simple app feature into a powerful tool for self-monitoring and progress, putting you in complete control of your nutrition.
Frequently Asked Questions
What if I can't find the exact serving size I need?
If the food entry doesn't have your specific serving size (e.g., '1 cup' instead of '1.5 cups'), you can manually enter a decimal value for the number of servings. Alternatively, search for an entry that uses a smaller unit like grams or ounces and log that amount.
Is the serving size on MyFitnessPal always accurate?
No. While many entries, especially those verified by the MyFitnessPal team, are accurate, a large portion of the database is user-submitted and can contain errors. Always cross-reference against a nutrition label or use a barcode scan when possible.
How do I log a food if I'm not measuring it?
For an estimate, you can use visual cues. For example, a cupped hand for carbohydrates or a palm for protein. While not as precise as a food scale, this is better than a wild guess and will improve your tracking accuracy.
Can I edit a serving size for a food in my diary after I've logged it?
Yes, you can edit entries in your diary at any time. Simply tap on the food item you wish to edit and adjust the serving size or quantity. This is helpful if you realize you miscalculated a portion.
What's the best way to handle serving sizes for homemade recipes?
The best method is to use MyFitnessPal's 'Recipe' feature. Add all ingredients and their respective quantities, then weigh the entire finished meal. Set the number of servings to the total weight in grams, which allows you to log a precise gram-based serving later on.
Do I have to follow the serving size on the food label?
No, the serving size on a food label is a reference, not a recommendation. It's the basis for the nutritional information, but it doesn't dictate how much you should eat. Your portion size is completely up to you and your health goals.
How does MFP calculate calories if I change the serving size?
When you change the number of servings, the app multiplies all the nutritional values (calories, macros, etc.) by that new number. For instance, if one serving has 100 calories and you log 1.5 servings, the app automatically logs 150 calories.
