What is MyFitnessPal?

MyFitnessPal is the most popular app for tracking food and calories. With a database of more than 14 million foods, the app makes it easy to log everything you eat. Whether you want to lose weight, gain weight or simply eat healthier, MyFitnessPal gives you the insights you need to reach your goals.

The app combines calorie tracking with macronutrient management, exercise tracking and social features. This gives you a complete picture of your daily energy intake and energy burned.

Setting up MyFitnessPal

Setting up MyFitnessPal correctly is essential for accurate recommendations. Take the time to do this properly.

Step 1: Download and install

Download MyFitnessPal for free from the App Store or Google Play Store. The app is available for both iPhone and Android.

Step 2: Create an account

Register with your email address or sign up with Facebook, Google or Apple. You need an account to sync your data between devices.

Step 3: Set your goal

Choose your main goal: lose weight, gain weight or maintain weight. Be realistic; a healthy rate of weight loss is 0.5 to 1 kg per week.

Step 4: Fill in your profile

Enter your current weight, goal weight, height, age, sex and activity level. Based on this, the app calculates how many calories you need each day.

Step 5: Check your calorie goal

MyFitnessPal automatically generates a calorie goal. Check whether it feels realistic. For most women the minimum is 1200 to 1500 calories, for men 1500 to 1800.

Logging food in MyFitnessPal

Logging your food every day is where the magic happens. Here are the different ways to add food:

Barcode scanner

The fastest way to add packaged products. Tap the barcode icon and scan the product's barcode. The app recognizes the product and fills in the nutritional values automatically.

Searching the database

Type the name of the food in the search bar. You'll see several results; choose the one that best matches what you ate. Pay attention to the source: verified items (with a check mark) are more reliable.

Saving meals

Do you regularly eat the same breakfast? Save it as a 'Meal' so you can add it with one tap in the future.

Adding recipes

For homemade dishes you can enter recipes. Add all the ingredients, specify the number of servings and MyFitnessPal calculates the nutritional values per serving.

Quick add

If you don't know the exact composition but do have an estimate of the calories, you can add them quickly without further details.

Understanding and tracking macros

Besides calories, MyFitnessPal also tracks macronutrients: carbohydrates, protein and fat. Understanding macros can help you eat more purposefully.

Carbohydrates

The primary source of energy for your body. Good sources are whole grain products, vegetables and fruit. By default, MyFitnessPal sets 50% of your calories as carbohydrates.

Protein

Essential for building and maintaining muscle. Good sources are meat, fish, eggs, dairy and legumes. By default, the app sets 20% for protein.

Fat

Important for hormones and the absorption of vitamins. Choose healthy fats from nuts, avocado and olive oil. By default, 30% of your calories are reserved for fat.

Adjusting macro goals

You can adjust your macro goals in the settings. Athletes, for example, often need more protein, while people on a keto diet eat more fat and fewer carbohydrates.

Adding exercise

MyFitnessPal also tracks your exercise, giving you a complete picture of your energy balance.

Adding it manually

Tap 'Exercise' in your diary and search for the activity you did. Enter the duration and the app calculates how many calories you burned.

Connecting fitness apps

MyFitnessPal syncs with dozens of fitness apps and wearables, including:

  • Apple Health and Google Fit
  • Fitbit, Garmin and Samsung Health
  • Strava and Nike Run Club
  • Withings and other smart scales

Importing steps automatically

Connect the app to your phone's step counter to automatically add extra calories for your daily activity.

Tips for tracking calories successfully

Log everything

Don't forget the little things: that cookie with your coffee, the splash of olive oil or the bite from your partner's plate. These calories count too.

Weigh your food

A kitchen scale is your best friend for accurate logging. Portions are often bigger than you think. 'A portion of pasta' can range from 60 to 200 grams.

Log in advance

Plan your meals ahead by logging them in the morning. That way you know exactly how much room you have left for the rest of the day.

Be consistent

It's not about perfection but about consistency. Even if you don't log a day perfectly, keep going. Data over time is more valuable than one perfect day.

Don't ignore your hunger

If you're constantly hungry while staying under your calorie goal, it may be set too low. If needed, consult a dietitian for personal advice.

MyFitnessPal free versus Premium

Free features

  • Unlimited food logging
  • Access to the full food database
  • Barcode scanner
  • Basic reports and charts
  • Connection with fitness apps

Premium features

  • Custom macro goals per meal
  • Advanced analyses and insights
  • Food analysis priorities (which nutrients to focus on)
  • No ads
  • Exporting data to Excel

The free version is more than enough for most users. Premium costs around 10 euros per month or 50 euros per year.

Avoiding common mistakes

Too few calories

A calorie deficit that's too aggressive isn't sustainable and can slow down your metabolism. Aim for no more than 500 to 750 calories below your daily needs.

Choosing the wrong database items

The database contains user-added items that aren't always correct. Check whether the nutritional values look realistic and preferably choose verified items.

Underestimating portion sizes

Without a kitchen scale, most people underestimate their portions by 20 to 50%. Weigh your food, especially at the start.

Forgetting drinks

Juices, soft drinks, alcohol and coffee with milk often contain a lot of calories. Don't forget to log your drinks too.

Conclusion

MyFitnessPal is a powerful tool for anyone who wants to eat more mindfully. By consistently logging your food, you gain insight into your eating patterns and can make targeted adjustments. Start today, log consistently and discover how calorie awareness can help you reach your health goals.

Frequently asked questions

Is MyFitnessPal free to use?

Yes, MyFitnessPal offers an extensive free version with unlimited food logging, a barcode scanner and the full food database. Premium offers extra analysis features.

How accurate is the food database?

The database contains more than 14 million items, many of which were added by users. Verified items (with a green check mark) are the most reliable. Always check whether the values look realistic.

Do I need to log everything I eat?

For the best results, yes. Even small snacks and drinks contain calories that add up. Logging consistently gives the most accurate picture of your eating pattern.

Can MyFitnessPal connect to my fitness tracker?

Yes, MyFitnessPal syncs with dozens of apps and devices, including Fitbit, Apple Watch, Garmin, Strava and Google Fit, for a complete picture of your energy intake and energy burned.

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