How to set up MyFitnessPal

The free version of MyFitnessPal has one job: to show you whether what you eat matches your calorie and macro goals, then help you adjust until it does. This guide walks you through setting it up properly in a few taps, with no premium version and no guesswork.

1

Download The App

Grab the free version of MyFitnessPal on Android or Apple. You will not need the paid premium version for any of this, so feel free to skip the upsells. When an ad pops up, look for the little x in the top corner to close it. Sign up with your email or Facebook and you are in.

2

Set your calorie goal

Grab your calorie target from the calculator first. Then follow the taps below. What to tap is circled in red on each screen.

MyFitnessPal Today screen with the More button circled — a. Tap More, the three dots at the bottom.

MyFitnessPal More menu with Goals circled — b. Tap Goals.

MyFitnessPal Goals screen with Calorie, Carbs, Protein and Fat Goals circled — c. Tap Calorie, Carbs, Protein and Fat Goals.

MyFitnessPal Calorie and Macro Goals screen with the calorie number circled — d. Tap the Calories number.

MyFitnessPal Net Calorie Goal box with the number circled — e. Type in your calorie target and tap Save.

3

Set Your Macros

The free version sets protein, carbs and fat as percentages of your calories, in steps of 5%. Roll each wheel until the grams at the top are as close to your targets as you can get, then tap the tick.

MyFitnessPal Calorie and Macro Goals screen with carbs, protein and fat circled — a. Tap Carbohydrates, Protein or Fat.

MyFitnessPal Macronutrients screen with the percentage wheels circled — b. Roll the wheels until the grams match your targets, then tap the tick. They must add up to 100%.

4

Turn Off Step Tracking

Your calculator targets already allow for how active you are. If MyFitnessPal adds calories back for your steps, you end up counting them twice.

MyFitnessPal More menu with Steps circled — a. From More, tap Steps.

MyFitnessPal Steps screen with Don't track steps ticked — b. Tick Don't track steps.

5

Log a normal day to see where you stand

From the Today tab, tap Log next to each meal and add everything you eat, breakfast right through to dinner. And I do mean everything: the oil, the butter, the splash of milk in your coffee, the sauces, the wine, all of it.

Search the food by name or scan the barcode, then double check the serving size, because that is where most people accidentally under or over count.

MyFitnessPal food search with Search for a food and Scan a Barcode — Search for a food or Scan a Barcode.

6

Adjust to match your targets

Now you start nudging things in the right direction, adding foods that bring you closer to your targets and easing off the ones that pull you away.

!Feeling overwhelmed? Focus on just two numbers, protein and calories. Hit those two as an absolute minimum and you are most of the way there.

7

Set yourself up to stick with it

Build AwarenessYou'll start making smarter swaps without even thinking about it.

Set Realistic GoalsA wildly low target is the fastest way to fall off. Be patient.

Track ConsistentlyThe more you track, the more likely you are to hit your goals.

Protein And Calories FirstEverything else is a bonus on top.

Build The HabitIt gets easier every single time you do it.

You Won't Do This ForeverA few weeks teaches you enough for life.

Want your numbers done for you?

Coaching with AyFit means your calorie and macro targets are set, tracked and adjusted around real body composition data.

Work with AyFit

Common questions

MyFitnessPal FAQs

Do I Need MyFitnessPal Premium?

No. Everything in this guide works on the free version, including setting your calorie and macro goals and logging your food. The paid version mainly lets you set macros in exact grams instead of percentages, which is a nice-to-have, not a need.

Should I Let MyFitnessPal Add Calories Back For Exercise Or Steps?

No. Your targets already allow for your activity, so adding calories back counts it twice. Step 4 shows how to turn off step tracking.

Do I Really Need To Weigh My Food?

Weighing is the most accurate way.

What Do I Do When I Eat Out Or Miss A Day?

Log it as best you can and move on.