You can refine the exact percentages based on your results, as well as find meals that work for you. With time, both the planning and the execution of eating by macros tends to get easier. It’s key to plan your meals for the day, or you may find yourself at dinnertime with 5 grams of carbohydrates,15 grams of fat and 60 grams of protein left, a combination that can lead to some strange meals! Need some guidance? See this article on adjusting your macros.Īs you enter meals and snacks into your food diary, MyFitnessPal will total how many grams of carbohydrates, fat and protein you’ve eaten. (Note: Premium app users have the option of setting goals in grams or percentages.) You can tweak this distribution as you like the app translates the percentages into grams for each macronutrient. MyFitnessPal automatically sets your macros at 50% carbs, 20% protein and 30% fat. You can view or edit your macro distribution in your MyFitnessPal app by clicking on “Goals,” where you’ll see your “Daily Nutrition Goals.” Next, you’ll want to determine how you’re going to divide those calories among the three macronutrients. To view or update your diet profile, click on “Settings” and choose “Update Diet/Fitness Profile.” You probably already did this when you set up your MyFitnessPal app.

The first step is to establish your target calorie intake, based on your current weight, age, height, sex, activity level and goals. If you’re new to tracking macros, MFP makes it easy - breaking it down into four easy steps:

Fitness pal calorie calculator