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Customize your nutritional goals

Updated

This article explains how to customize your nutritional goals in MyFitnessPal if your doctor or nutritionist has given you a different plan to follow. You'll find steps for updating your goals on iOS, Android, and the web, along with details on how MyFitnessPal calculates Net Calories and distributes your carb, protein, and fat targets.


 

Your goals should fit your life. Maybe your doctor or nutritionist gave you a plan. Maybe you just want a different starting point. Either way, you can change your calorie, carb, protein, and fat goals anytime. Here’s how on iOS, Android, and the website.

 

Customizing your nutritional goals

iOS

  1. Open the app and tap the More menu at the bottom of your screen. If you do not see a More menu, tap your Profile Icon in the top right corner instead.
  2. Tap Goals, then tap the card labeled Calorie & macro goals.
  3. You may need to turn the Recommended Calories toggle OFF before you can set your custom goals.
  4. On this page, you’ll also notice the Macro balance card, where you can select from Default, High protein, Low carb, Keto, Paleo, or Custom. If you select Custom, you’ll be able to use the slider to adjust your goals.

Alternatively, 

  1. Open the app and tap the More menu at the bottom of your screen. If you do not see a More menu, tap your Profile Icon in the top right corner of the Today tab.

  2. Tap Goals, then tap Calories, Carbs, Protein & Fat Goals and make your edits.

     

Android

  1. Open the app and tap the More menu at the bottom of your screen. If you do not see a More menu, tap your Profile Icon in the top right corner instead.
  2. Tap Goals.

  3. Tap Calories, Carbs, Protein & Fat Goals to make your changes.

     

Website

  1. Using a web browser, log in to our website with the same email and password you use for the app.
  2. Click My Home, then Goals, then select Edit for Daily Nutrition Goals, Fitness, or Micronutrients.

  3. After making your changes, click Save Changes. The changes will appear in the app the next time it syncs with the website.

     

Things to know

MyFitnessPal distributes fat, carb, and protein calories as percentages in 5% increments. If you customize your macronutrient goals, all three goals will adjust to total 100%.

If you would like greater control over your goals, you may wish to consider upgrading to MyFitnessPal Premium. Premium users can set a very precise goal in gram increments for protein, carbs, or fat. Premium users can also set custom goals based on the day of the week.


Please note that, depending on when your account was created, your goals might update when you add exercise in the cardiovascular section for a given day: your exercise calories will be added to your daily goal and distributed according to your chosen nutrient ratio. (Premium users may opt in or out of exercise calories being added to their daily total, or may choose to have them distributed in a custom ratio of nutrients)


By default, we set your nutritional target in Net Calories, which we define as:

Calories Consumed (Food) - Calories Burned (Exercise) = Net Calories

 

This means if you exercise, you can eat more that day. For example, if your Net Calorie goal is 2000 calories, you could eat 2,500 calories but burn 500 through exercise.

Think of your Net Calories as a daily calorie budget. You spend them on eating and earn more by exercising. We do not recommend women consume fewer than 1200 calories or men fewer than 1500 calories per day.

 

Frequently Asked Questions

Can I adjust my goals if I’m pregnant or breastfeeding?

Yes. We have separate steps for each situation. Learn how to adjust your goals if you are pregnant or how to adjust your goals if you are breastfeeding or nursing.

How did MyFitnessPal choose my starting goals?

We use the details you shared when you signed up. Find out how MyFitnessPal calculates your initial goals.

Can I change which nutrients show in my diary?

Yes, with some limits. Website users can choose up to five nutrients. Premium members can also customize the Nutrient Dashboard in the app. Learn how to customize the nutrients you see in MyFitnessPal.

Can I track net carbs instead of total carbs?

Yes, with Premium. Net carbs are available on iOS and Android in the US and Canada. Learn how to track net carbs in the MyFitnessPal app.

 

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