There will be times the protein, carb, and fat totals don’t match the calorie total. Keeping this simple improves consistency, and in turn, results. Once you’ve done the above calculations, you can modify your targets like this :Īs long as your fat goal is set to 20+% of daily intake, it can fluctuate (along with carb intake) without impeding progress. But there’s no need to let this happen to you:

This leads to unnecessary dieting hunger and muscle loss. I also recommend downloading a complimentary copy of the Protein Power-Up if you struggle with the latter -which 90+% of people do. 160+ grams per day if you weigh ~200 pounds)

Multiply your bodyweight by 10-12 to get a starting calorie range (ex.

In other words, if you use the app’s suggestions, you’ll experience frustration and disappointment. In 95% of cases, the app (A) overestimates calorie needs, because it overestimates calories burned from activity, and (B) underestimates protein needs. When you download the app, you’ll be prompted to enter your “stats,” activity level, and transformation goal:Īfter doing so, you’ll be given calorie and macronutrient targets based on your answers. 2) Its calculations aren’t good (and must be modified) Simply plan well, weigh your portions, and be patient with progress. While tracking accurately is important, and something I emphasize with my clients on a daily basis, the difference between 212 milliliters of olive oil and 227 milliliters of olive oil isn’t what’s holding you back.Ĭalorie counting is inherently in accurate, anyway: with a 20% margin of error on most labels-so, beyond reasonable efforts, it’s not worth losing sleep over the app.

Here’s what I tell my clients when we begin working together: 1) It’s not worth agonizing over minutia But there are ten things you need to know BEFORE using it, if you want to get the most out of the app without being misled-which it’s often known for. It has a massi ve food database, simple interface, and valuable features. Generally speaking, I’m a fan of MyFitnessPal.

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