How to Set Up Your Macros in MyFitnessPal Step by Step
I just downloaded MyFitnessPal and I am a bit overwhelmed. It gave me some default goals but they seem really low on protein and high on carbs. I want to set my own custom macro targets but I cannot figure out how to do it in the app.
Do I need the premium version to change the grams or can I do it with the percentages in the free version? I am trying to hit 160g protein 180g carbs and 60g fat. It is a bit confusing for a new user!
Could someone walk me through the steps to customize these numbers? I want to make sure I am tracking against the right goals from day one. I am in the UK and I really want to get this right so I can finally reach my fitness goals this year.
The default settings on MFP are rubbish for anyone lifting weights. It usually sets protein at about 15-20% which is nowhere near enough. Go to 'More' > 'Goals' > 'Calories, Carbs, Protein and Fat Goals' to change them manually.
Exactly. If you don't have the Premium version, you have to set them by percentage. It's a bit of a pain to get it exactly on your grams, but usually 30% Protein, 40% Carbs, and 30% Fat is a solid starting point for a bulk.
I actually prefer 35/35/30 if I'm cutting. The main thing is to make sure you have your activity level set to 'Sedentary' even if you workout. MFP overestimates calories burned from exercise and it'll mess up your numbers.
Wait, why Sedentary? I'm an electrician and on my feet all day. If I set it to sedentary I'd be starving by noon.
@VancouverDave, if you have an active job, set it to 'Active.' The Sedentary advice is usually for office workers who think a 45-minute gym session makes them 'Highly Active.'
Okay, I found the goal settings. If I want 150g of protein, I have to keep sliding the percentages until it matches? That seems a bit clunky for such a popular app.
It is clunky! They want you to pay for the Premium subscription so you can set it by gram. If you're on the free version, just get as close as you can. Being 5g off won't ruin your gains.
One tip: turn off the 'Step Tracking' sync from your phone. It adds back calories every time you walk to the kitchen and it makes hitting your actual macro targets a moving target.
Agreed. I never 'eat back' my exercise calories. I calculate my TDEE separately and just hard-set that number into the app.
Does anyone else find the barcode scanner has gone behind a paywall in some regions? I'm in Canada and it still works for me, but my mate in the US says he has to pay.
Yeah, it's a paywall here in Texas now. I just search for the food manually. It's an extra 10 seconds but saves me $80 a year.
I'm in the UK and the scanner still works for now. Fingers crossed! Back to the setup—should I worry about fiber and sugar targets, or just the big three?
Focus on Calories and Protein first. If you hit those two consistently, the rest usually falls into place. Fiber is good to track if you find yourself feeling sluggish though.
Don't trust every entry in the database. Some people enter "1 Chicken Breast" as having 2 calories. Look for the ones with a green checkmark if possible.
Even the green checkmarks can be wrong sometimes. If it's a staple food, I usually double-check it against the USDA website once and then 'Save as Meal' so I know it's right forever.
The 'Create a Recipe' function is a lifesaver for Sunday meal prep. I just scan all my ingredients for the chili, tell it I made 6 servings, and it does the math.
That's helpful! One thing I noticed is my fats are always over. Does it matter if I take from carbs to cover it?
Totally fine. As long as your calories and protein are spot on, the carb/fat ratio is mostly personal preference. Some people like higher fat for hormones, others like carbs for gym energy.
I'm a carb fiend. If my carbs are low, my bench press feels like moving a mountain. I keep fats at about 25%.