MY
FITNESS
PAL
H O W
T O
G U I D E
Your step-by-step guide
on navigating the app on
your smartphone
Includes tips and tricks of
optimising the app and
tracking accurately.
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B E F O R E
W E
S T A R T
If you have had patterns of disordered eating in the past
and/or present, please consult with a professional
before beginning your tracking journey.
Tracking food can be a potential trigger, and/or further
damage those with disordered eating in the past and/or
present.
If you begin to feel that tracking your food is becoming an
unhealthy habit at any time during your coaching journey,
please inform your coach IMMEDIATELY and seek
professional help.
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C O N T E N T S
GENERAL INFO
4
CHAPTER FOUR
WHAT IS MY FITNESS PAL &
HOW TO TRACK YOUR FOODS
HOW TO ACCESS IT?
ACCURATELY
Downloading and creating a
How to track foods through
profile on your mobile.
nutritional databases and
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barcodes
7
CHAPTER ONE
HOW TO NAVIGATE THE
CHAPTER FIVE
APP
HOW TO CREATE MEALS
A walk around the mobile app
How to create, save, and
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CHAPTER TWO
31
portion meals
HOW TO SET YOUR MACROS
CHAPTER SIX
AND SHARE YOUR DIARY
HOW TO CREATE A RECIPE
33
Why do you need to set your
How to create, save, and track
macros?
a recipe
How to set your macros
CHAPTER SEVEN
Adding your coach as a friend
TIPS & TRICKS
Sharing your diary
Pro tips for hitting macros
36
Pro tips for being accountable
CHAPTER THREE
WHAT ARE FREQUENT TABS &
HOW TO NAVIGATE THROUGH
THEM
How to use your diary page
19
Pro tips for portioning out
meals
Pro tips for tracking under
limited time
Additional advice
How to read your nutrition
page
CHAPTER EIGHT
54
MY FITNESS PAL PREMIUM
FEATURES
How to use Premium MFP
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W H A T
M Y
I S
F I T N E S S
H O W
D O
I
P A L
&
A C C E S S
I T ?
My Fitness Pal (MFP) is an app that
assists in the tracking of calories and
macros- the bread and butter of body
composition.
My Fitness Pal contains an extensive
database of foods that can either be
searched via scanning or by typing the
foods into the app.
Additional to your coach's guidance,
MFP can be a very successful tool for
tracking calories. However, if misused,
it can be extremely dangerous.
Please ensure you follow your coach's
guidelines and read through this howto guide to ensure you are tracking
safely and effectively.
MFP is available to download on
Android and Apple app stores.
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D O W N L O A D I N G
C R E A T I N G
A
A N D
P R O F I L E
When you create an account, it will bring up the below slides
in order from left to right.
MFP asks you these questions as it has a body composition calculator installed in the
app. The reliability of this calculator cannot be measured. However, it won't hurt to
put in the accurate details of your height, weight, DOB, etc.
Click whatever you would
like for your goal, this will
be completely invalid
as you are working with
your coach.
Accept the data
consent to
proceed
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D O W N L O A D I N G
C R E A T I N G
A
A N D
P R O F I L E
The final two steps (most important)
This will be the final page that you see upon creating your account.
Click on the grey
Kilojoules button
to change the
measurement to
calories.
Deselect this
option for steps,
you don't want
to track your
exercise.
Once the Steps button is deselected and the daily net goal is displayed in
calories, you click Continue, which will bring you to the home page.
Nine times out of 10, the MFP body composition calculator will give you a
total daily net of 1200 calories. IGNORE THIS, as this is where you turn to
your coach for guidance.
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H O W
T O
NAVIGATE
THE APP
C H A P T E R
O N E
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H O W
N A V I G A T E
T h e
D a s h
T O
T H E
A P P
B o a r d
NOTIFICATION
BELL
General updates
from the app or
what your friends
are up to
GO PREMIUM
To update the app
to a paid
subscription
QUICK ADD
Search for a food
item or scan a
barcode from your
Dashboard
DASHBOARD
Where you will find
a recap of your
calories.
Premium allows you
to view a
breakdown of your
macros, exercise &
weight.
PLANS
Not utilised
NEWSFEED
Where you can see
what your friends
are up to!
MORE
An important tab!
Where all the
details are kept
DIARY
An important tab!
Where all your
tracked food is kept
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H O W
N A V I G A T E
T h e
' M o r e '
T O
T H E
A P P
P a g e
The streak of
consecutive days
you have tracked
MY PROFILE
A feed of your
activity
GOALS
An important tab!
RECIPE DISCOVERY
Your weight and
MFP recipes to
macro goals-
explore
Premium Differs
WORKOUT
MY MEALS,
ROUTINES
RECIPES &
MFP workoutsNot applicable
FOODS
NUTRITION
Where the meals
An important tab!
you create are
An important tab!
Your daily macros
stored
CHALLENGES
REMINDERS
Not applicable
Not applicable
APPS & DEVICES
This tab is used to
connect training
apps/Fitbit +
Apple Watch
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H O W
N A V I G A T E
T h e
' M o r e '
T O
T H E
A P P
P a g e
STEPS
If you sync your steps it
will show here- this is
where you can also
connect a device
COMMUNITY
MFP community link
FRIENDS
Your Coach and who
your friends are on MFP
MESSAGES
Messages you receive if
you communicate with
your friends on MFP
SETTINGS
An important tab!
General settingsALSO where your diary
is shared
PRIVACY CENTRE
Statements
HELP
SYNC
In order to sync your
fitness apps
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H O W
T O
SET YOUR
MACROS &
SHARE YOUR
DIARY
CHAPTER TWO
C H A P T E R T W O
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I N C O R R E C T
O N
M Y
C A L O R I E S
F I T N E S S
P A L
The CALORIES are INCORRECT on MFP
WHY?
Many Reasons
1. There are user entries in my fitness pal, meaning that any user
can put in an entry incorrectly.
2. Labels can show a 20% inaccuracy of calories as per FDA
legislation.
3. My Fitness Pal counts fibre as a calorie, which can add 50 calories
to your daily totals inaccurately.
4. You want to focus on hitting your macros and eating accurately
to fuel your body.
Whilst the calories on My Fitness Pal are pretty inaccurate. It is
essential that you focus on hitting your macro targets.
If you hit your macro targets, you can reach your appropriately
prescribed calories.
This is why it is important to set your targets on My Fitness Pal.
Type
Calories Per Gram
Protein
4
Carbohydrates
4
Fat
9
Alcohol
7
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E X A M P L E S
I N C O R R E C T
O N
For a calorie
breakdown of
1888
M Y
O F
C A L O R I E S
F I T N E S S
P A L
P= 145 , C= 180 , F= 65
145 x 4 + 180 x 4 + 65 x 9 = 1885
Protein is under
by 1 gram (-4
calories)
Carbs are over by
4 grams (+16
calories)
Fat is under by 1
gram (-9 calories)
16 - 4 - 9 = 3
calories
The calories
here state that
the user has
consumed
1944 calories
Target
Consumed
= 1885
= 1888
3 calorie variance
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S E T T I N G
U P
Y O U R
M A C R O S
Setting your macros and calories is very important when starting
with your coach. As the previous page discusses, it is imperative to
follow your macro breakdown.
Using the free version of MFP, set your macros only to allow
percentages. There are multiple ways to get around this1. To download the premium version
2. Talk to your coach about an alternative way
Once you have discussed this, set your macros to your decimal
values. However, if you want to set a percentage, follow the below
steps.
Click on Goals
on the 'MORE'
tab
Click on
Calories,
Carbs,
Protein &
Fat Goals
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S E T T I N G
U P
Y O U R
M A C R O S
Click on Calories
Using the scroll function, set your
percentages to what your coach has
allocated to you.
You can only set your targets to a
percentage on the free version of MFP.
Unfortunately, they cannot be to a
decimal place. However, if you want to
learn about setting the macros by
grams,
please
see
the
Premium
Chapter at the end of the book.
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A D D I N G
A S
Y O U R
A
C O A C H
F R I E N D
Before sharing your diary, you will need to add your coach as a friend
on MFP.
To add your coach as a friend on your phone, you need to access the
More tab > Friends.
Under friends, there will be a + sign, then add your coach by their
username.
Your Coach's username is sophigoh
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S H A R I N G
Y O U R
D I A R Y
D i a r y
S h a r i n g
Why do we share your diary?
1. Sharing your food diary with your coach will allow your coach to
comment on your food consumption and advise if you need to
incorporate more whole foods or soul foods.
2. Hold you accountable for your food choices.
Diary sharing is a fantastic feature. If you are struggling with
calculating a macro or trying to tweak your consumption to hit your
macros, your coach can view your diary and give you a few tips and
tricks.
Diary sharing also allows you the ability to look at your coaches
diary. You can be inspired by their meal choices and see how they
track their macros daily.
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S H A R I N G
Y O U R
D I A R Y
In order to diary share on your mobile phone click on the
More tab > Settings > Sharing and Privacy > Diary Sharing.
You can either hit Public or Friends
Only.
This will give your coach the ability to
access your diary.
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W H A T
A R E
T H E
FREQUENT
TABS & HOW
TO NAVIGATE
T H R O U G H
T H E M
CHAPTER TWO
C H A P T E R T H R E E
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H O W
T H E
T O
N A V I G A T E
D I A R Y
T A B
The diary tab is the page you will utilise the most on MFP. This
is where all the food that you're tracking will appear. There are
six categories
Breakfast > Lunch > Dinner > Snacks > Exercise > Water
(ignore the exercise part)
You can change
the dates here to
view different
days, etc.
Clicking on any
part of this
Calories
Remaining bar
will take you to
the nutrition page.
You add food and
snacks into your
day here, which is
explained in the
chapter How-to
Track.
The Nutrition
button will also
take you to the
nutrition page.
This completes
your diary for the
day- not necessary
These three little
dots give you a
couple of options
explained on the
next page.
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H O W
T H E
T O
N A V I G A T E
N U T R I T I O N
T A B
If you click on Macros on the nutrition page, it will take you to a
pie graph, which displays the percentages & grams of macros you
have tracked for that day.
If you click on Calories, it will display a pie
graph of your daily tracking and where
you are eating most of your calories in a
breakdown of your meals and snacks.
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H O W
T H E
T O
N A V I G A T E
N U T R I T I O N
T A B
If you click on the
Nutrients button it will
show you a drop-down to
week view and change
dates. This is where you
can see your macro
breakdown over a period of
7 days.
The premium version
will show a breakdown
of your food and its
density of macros.
This macro chart is
what your coach is
most interested in.
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H O W
T O
TRACK YOUR
FOODS
ACCURATELY
C H A P T E R
F O U R
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H O W
T R A C K
T O
F O O D
There are multiple different ways to track food on your mobile
device. To utilise MFP to track, you can do one of the following two
options:
You can select
Diary then
select Add Food
under the meal
in which you are
wanting to track
which will take
you to the data
input page.
OR
You can track
from your
home page
using the
search bar or
the barcode
scanner on your
dashboard.
Select which
meal it is being
added to at the
top and it will
input the data
to that meal in
your diary.
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PREMIUM
U S I N G
B A R C O D E S
MFP has an option to scan in already packaged
products, through barcodes and QR codes.
You click on this button
to scan the barcode.
02
It will do a searching
process for the
barcode
01
03
When you scan the
barcode it will look
like this
Then it will bring up
the food
automatically for you
If the barcode does not scan, you can type in the barcode number and it will identify
the product you are trying to scan.
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U S I N G
B A R C O D E S
Although barcodes are very easy to track, you need to be wary
of the barcodes you are scanning.
For example:
This twirl breakaway bar is 40grams.
Upon scanning the barcode, the
barcode automates to 20 grams
(1 finger), not 40 grams (2 fingers).
This is an easy mistake that almost
everyone will make at least once
when they are tracking.
Always double-check the serving size.
It is important to double-check the barcode, macros, and
MFP macros as a safe practice.
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L O O K
F O R
G R E E N
T I C K S
When tracking your barcoded food items, look and select the food
entry with the green tick next to it.
The green tick indicates that the MFP team has verified the entry.
This does not mean it's 100% accurate. However, it is more accurate
than others.
However, make sure you watch out for this.
Although the entry has been approved, there is
no determining serving size. Therefore, we
don't know what size this bar is. Try to find
another entry with the grams displayed if you
see this.
It is also important to note that MFP will verify client sourced entries, so it is essential
to scan the barcode.
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H O W
T R A C K
A
D O
F O O D
I
W I T H O U T
B A R C O D E ?
Tracking whole foods can be very tricky
as they come without barcodes & crowdsourced entries.*
*An entry made by any user. The
nutritional information of this can
be incorrect.
The good news is there are ways around this! There are a couple of
options you can choose to get a 'reliable' reading.
NUTRITIONAL DATABASES
NUTTAB
USDA
NUTTAB & UDSA are nutritional databases developed in the US (USDA)
and Australia (NUTTAB).
The databases contain analysed data and are both integrated research
programs that can be utilised as reliable sources of fruit, veggies, seeds,
nuts, and meat.
All you need to do is type either UDSA or
NUTTAB before the item of food you are trying
to track.
For example:
NUTTAB strawberry
NUTTAB carrot
USDA sweet potato.
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T R A C K I N G
R A W
F O O D
V S
C O O K E D
F O O D
MFP carries nutritional data for both raw and cooked foods. When
using unbarcoded foods, try to track the raw weight of foods, as it is
more accurate than cooked.
Why? Foods can lose or retain water during the cooking process,
making it uncertain to the consumer.
I understand that this may be difficult, so please do not let this get the
best of you and get in contact with your coach.
See how the macros differ above from the
calories?
If you have a strict body composition goal, it
is essential to be aware of this. It is easy to
see how logging errors can arise
unintentionally.
Some tips to ensure you can get around this
are1. Be specific when serving food: "raw,
uncooked, dried, boiled, etc."
2. If you are weighing raw, weigh the entire
meal raw -don't weigh your veggies
cooked and meat raw.
Be consistent.
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F I B R E
W H Y
I T
I S N ' T
C O R R E C T
A L W A Y S
O N
M F P
Fibre is not always correct on My Fitness Pal - you should not use MFP
as a real source of fibre tracking.
MFP allows crowd-sourced entries. Sometimes when users input their
food data, they are focusing solely on the macronutrients rather than
the micronutrients.
Therefore, it is really important to focus on eating whole foods that are
rich in fibre to reach your daily intake, such as your recommended 5
veg and 2 fruit.
As you can see to the rightNuttab - A nutritional database
has only logged the macros in
the entry, and left out the
micro nutrients.
This can make tracking fibre
extremely difficult- especially if
you are focusing on it with your
coach.
Utilising barcode scanning for
bagged fruit and veg may show
the micro nutrient value as a
user. It is best for you to play
around with entries to see
which one would be the better
fit regarding the tracking of
your micro nutrients.
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H O W
T O
CREATE
MEALS
C H A P T E R
F I V E
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H O W
C R E A T E
T O
A
M E A L
Tracking meals is a great tool to save time and be consistent
whilst tracking. You can save as many meals as you like & utilise
them at any point in your tracking journey.
Click onto your
meals on the
More tab
Click onto
Create a Meal.
The below is also
where your
meals are stored
if you ever need
to edit the
ingredients.
Sometimes you
need to tweak
measurements
to hit your
changes macros.
You will be taken to this page.
Type in your recipe name, place your food
choices and measurements into meal items and
enter instructions if needed.
Please see the chapter on Tips and Tricks for
Tracking, which explains how to plan your meals
and creations.
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H O W
T O
CREATE A
RECIPE
C H A P T E R
S I X
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H O W
C R E A T E
A
T O
R E C I P E
Creating recipes is an excellent tool for saving time and consistency
whilst tracking. You can save as many recipes as you like & utilise
them at any point in your tracking journey. It makes it easy to store
all the ingredients of a meal in one place, so you don't have to enter
each ingredient for every meal, and it divides the bulk amount evenly
between the number of servings.
Click onto your recipes
on the More tab
Click onto Create
a recipe.
This option will pop up - Select
'enter ingredients manually'
This is also where
your recipes are
stored if you ever
need to edit the
ingredients.
Sometimes you
need to tweak
measurements to
hit your changes
macros.
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H O W
C R E A T E
A
T O
R E C I P E
Name your Recipe and how many
servings it will make (you can change
this later if needed).
Click the arrow at the top right, and it
will take you to the final page, which
shows you the macro breakdown of
each serve - From here, you can save it
or save & log it straight into your Diary
Enter in all of your ingredients
separately to create the entire meal - It
will then break it down to each serving.
You can adjust the serving sizes down
the bottom if you need to change the
macros.
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M F P
TIPS &
TRICKS
C H A P T E R
S E V E N
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T I P
F O R
&
# 1
T R A C K I N G
H I T T I N G
F O O D S
Y O U R
M A C R O S
Tweaking the serving sizes
MFP will typically automate a serving size upon scanning or finding
a food option in the app. You will learn to tweak your foods to fit
your calories, but this can get a little confusing.
An amazing tip for you is controlling the serving size by dropping it
to 1gm/1ml and adapting the amount used.
For example- Peanut Butter
The peanut butter will usually always scan
in at 20gram (1 tablespoon). Under the
name of the product will be the serving
size MFP has on file. However, you may
have tweaked your serving to 8grams to fit
your macros
All you need to do is click on the Serving
Size option
Select 1gram & then the tick.
If there is no 1g or 1ml select the option that
would be the easiest for you to customise
for your tracking needs
You then click on Number of Servings and
tweak it to the amount of grams you have
tracked which will then track your peanut
butter at 8 grams.
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T I P
F O R
&
# 2
T R A C K I N G
H I T T I N G
F O O D S
Y O U R
M A C R O S
COMPLICATED SAMPLE
This is a complicated sample of tracking.
Please know that the below steps are utilised
for strict tracking goals. Speak to your coach
about this if you come across any of the below
examples on MFP. You may not need to be as
strict in your tracking journey.
This sourdough states that
2 Slices (78g) are a serving size
However, below shows that 2 slices of
bread are 84g.
Now usually this would be a
simple matter of dropping to 1g
and changing the serving size.
However, the serving size on
MFP are displayed like this.
In order to track this
accurately, you would select a
specific serving size.
For this example:
1 slice = 39g
2 slice = 78g
We are going to utilise the 2
slice serving size:
Divide 84 / 78 = 1.22
Place the number 1.22 into the
number of servings.
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T I P
F O R
&
# 3
T R A C K I N G
H I T T I N G
F O O D S
Y O U R
M A C R O S
Measuring liquids & condiments on tare
When measuring sauce and condiments, there is always the 'hold
your breath' moment: Am I going to put too much sauce on my food
and not be able to take it off?
When measuring sauces, reset your TARE on your scale to 0 with the
jar or chosen sauce on top. Then, take off the sauce and use it in
little increments. This will allow an accurate measurement, including
what is on the spoon, which can hinder your progress as it is a
hidden calorie you usually don't pay attention to.
01
02
Use a spoon to get your liquid or spread out.
What the scale shows as -6 is 6 grams of peanut butter
including the amount leftover on the spoon.
03
Remove the lid & place
onto the scales & hit 0
You can lick the spoon clean and still hit your macros
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T I P
F O R
&
# 4
T R A C K I N G
H I T T I N G
F O O D S
Y O U R
M A C R O S
A lot of the time protein
scoop sizes don't match
the weight suggested on
the label. You can use
this method to ensure
you are tracking this
correctly. Remember to
remove the lid and
protein scoop prior to
TARE.
Measure your butter on
TARE as butter is easy to
mis-measure and is
dense in calories
Spray oil is important
too.
Spray oil calories count!
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T I P
F O R
&
# 5
T R A C K I N G
H I T T I N G
F O O D S
Y O U R
M A C R O S
Aim for 5% of your macro target
Don't create stress around this. You are learning, and you will
become better with more practice. Aim for a 5% variance in
your macros.
Try and hit protein every single day or a little over. If not, your
macros can look like the examples below, and you will still
make progress. Again, it's not about perfection; it's about
consistency.
Both are
within 5% of
their macro
targets.
If you look
between the
total amount
and goal
amount for
each day.
Both are with 5% of their macro targets, both are really great days
for tracking.
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T I P
F O R
&
# 6
T R A C K I N G
H I T T I N G
M A C R O S
F O O D S
B O T H
&
Y O U R
M I C R O S
Set your main protein sources and fruit and veggies in first
If you set around 85% of your protein sources for the day and then
focus on your micronutrients (5 Veg, 2 Fruit), you will ensure that you
are fuelling your body with adequate nutrients.
From this, add in your soul foods until you reach your macros.
As you can see there are plenty of veggies, fruit, fats, carbs and
protein all balanced with soul food included like pasta, bread and
chocolate.
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T I P
F O R
&
# 7
T R A C K I N G
H I T T I N G
M A C R O S
F O O D S
B O T H
&
Y O U R
M I C R O S
Preset and plan your meals for the day
As you can see, there is quite a bit of
room to fit in some chips, ice cream,
chocolate and any unplanned coffees
or snacks with your friends and
family.
Do not play roulette with your
macros for the day. This will often
leave you a mile out at dinner and
you will need to eat plain chicken
with two chips and 1/3 of a bite of ice
cream to hit your macros.
The above method of filling in your
80% whole foods and protein
sources will leave you with a little
room to play. Balance this by preplanning your entire week's worth of
tracking and leaving 15% to small
changes on the day if necessary.
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T I P
# 8
P O R T I O N I N G
S E R V E S
O N C E
C R E A T E D
A
O U T
Y O U ' V E
M E A L
If you've created a meal and you're unsure how to divide
the servings, here is how you can do it - Please also check
with your coach that this is how they prefer you to do it as
well.
Add in all of your ingredients
to create your meal in to the
app using the 'Create a Recipe'
tab and choose how many
portions this will make - This
meal is 4 servings.
Place all the ingredients for
the meal on to the scales
and weigh the combined
weight.
**This tip can also be used for weighing out any foods from raw to
cooked weight - Track the food's uncooked weight in MFP then once
it's cooked you can re-weigh it and portion it out at it's new total
weight.
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T I P
# 8
P O R T I O N I N G
S E R V E S
O N C E
C R E A T E D
A
O U T
Y O U ' V E
M E A L
All of your ingredients should be the
raw weight (the weight of each item
will change dramatically once cooked
this is why we always weigh our food
out raw).
Once you've cooked your food/meal
Tare out the scales with a container
on top.
Divide this number by how many
serves there are. In this case, 4
That is the new weight of each serve.
Tare your scales again and remove
that amount for 1 serve of the meal
**This tip can also be used for weighing out any foods from raw to cooked
weight - Track the food's uncooked weight in MFP then once it's cooked,
you can re-weigh it and portion it out at it's new total weight.
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T I P
F O R
# 9
T R A C K I N G
W I T H
L I T T L E
F O O D S
T I M E
Copy and paste option
Are you in a bit of a rush, have already pre-planned your week, and
just want to quickly add it?
There are a few ways to do this.
Click on the three little
dots of the meal you
want to copy and select
Copy From Date
Click on the meal and
date you want to copy
from and click on the
tick
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T I P
F O R
# 9
T R A C K I N G
W I T H
L I T T L E
F O O D S
T I M E
Quick Add makes it easy
to add your food into your
MFP.
Smart Copy
Enabling smart
copy will give you
the ability to add a
meal that is the
exact same from
the day or 2 days
before.
It is a useful tool for when
you start to understand
macros better.
It will pop up
under the meal
and you have to
swipe right.
The Copy From Date option
allows you to copy meals from
previous days for you to save
time with your tracking. If you
want to eat the exact same as
yesterday you click on this and
duplicate the meals one at a
time.
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T I P
F O R
# 1 0
T R A C K I N G
W I T H
L I T T L E
F O O D S
T I M E
Smart swipe
As mentioned above in the
chapter How to Navigate, you
can turn on the MFP Smart
swipe by clicking on the three
dots.
This will allow you
to swipe right and
duplicate the meal
you had the
previous day.
This option can be
very faulty and not
be consistent.
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T I P
F O R
# 1 1
T R A C K I N G
W I T H
L I T T L E
F O O D S
T I M E
Utilise the meal option
Ultising the meal option is easier, which is highly recommended to
use.
Upon planning your meals, setting your protein and micros first,
then adding your soul foods and ensuring you hit 5% of your macro
targets, you can save the meals as per the chapter on How to Create
Meals.
You can name them in alignment with your weeks with your coach.
Some meals might be the same, with different little tweaks.
For exampleBREAKFAST Week 2
LUNCH Week 2
DINNER Week 2
SNACKS Week 2
You can easily access and tweak as needed
if macros change & save for the next week
or if you wish to recreate the meal again.
This can be an easy way to stay on track.
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T I P
# 1 2
P R O T E I N
S O U R C E S
Protein Source Vs Protein Intake
Having 130 grams of chicken breast at lunch does not mean you
have hit 130 grams of protein in a day. Each protein source has a
different density of protein.
For Example (these protein values are as per nuttab on MFP, they
may differ to your source and/or brand).
Protein powder 35 g = 25g of protein
100g chicken breast = 22.3g protein
100g lean beef mince = 23.4g protein
100g lentils = 12g Protein
100g tofu = 12g Protein
100g kangaroo = 20.3g Protein
You are aiming to
hit your protein
goal from the
intake, not the
weight of the
protein.
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T I P
C O P Y
&
# 1 3
P A S T E
A L L
M E A L S
If you are eating the same thing every day, copying and pasting
meals makes tracking so much easier. To copy, click on the top
left-hand corner Edit, where you can select all or specific
meals.
You can then copy all your meals to a corresponding day in one go.
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A D D I T I O N A L
A D V I C E
Make Time
Make time to track your food if you are serious about your goals.
Introduce it to your shopping routine. Utilise MFP as part of the
shopping list.
Do not lie about your tracking
Don't be embarrassed or lie about your calorie consumption. Your
coach provides a no-judgment zone. Sometimes when you are stuck
in a plateau it could be because of your resting metabolic rate or
other factors.
Track true to yourself, your coach will be able to help you out of the
rut. However, they need to know everything you are consuming.
Your Coach may need to have a bit of tough love with you to achieve
your goals
Keep in mind that you are the only one in charge of your nutrition
and accountability!
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F R E Q U E N T L Y
A S K E D
Q U E S T I O N S
What if my coach has told me not to worry about
my carbs and fats as much, just to hit my protein
and calories?
This is fine; focus on hitting your protein daily and use the equation:
1 gram protein = 4 calories
1 gram of carbs = 4 calories
1 gram of fat = 9 calories
Use your nutrition tab to calculate your tracked macros to see your
accurate calorie consumption.
What if my food doesn't have a barcode?
This is when you will use the nutritional databases including NUTTAB
and USDA.
My MFP counts my excercise and uses this to
take away calories from my daily total - do I
follow this?
No you dont pay attention to the calories from exercise in my
fitness pal.
You can delete this off your total daily calories.
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M F P
PREMIUM
FEATURES
C H A P T E R
E I G H T
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A B I L I T Y
T R A C K
T O
M A C R O S
B Y
G R A M S
The Premium Version of MFP works precisely the same as the free
version. However, there are a few key differences, which will be
outlined below.
PREMIUM
T H E
Access the Goals page per the above instructions in the How to Set
Your Macros and Diary Share chapter. Click on Grams, and input
your allocated macros from your coach
Using grams allows strict tracking targets to be adhered to without
room for error.
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M E A L
N A M E S
Under Goals > Nutritional Goals> Calories per Meal
The premium version gives you the option to:
1. Name your meals
2. Set calorie limits for the meals
PREMIUM
C U S T O M I S E
This allows you the ability to set your meals in conjunction with your
training schedules and focus on where you will be utilising your
Macros throughout the day.
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T O
M A C R O
I N
D E N S I T Y
F O O D
The premium version lets you see what foods are the highest in your
macros and calories. This is displayed under your Nutrition tab >
Macros
PREMIUM
I N S I G H T
This is useful for when you need to tweak your foods. You can
quickly see what food option you should utilise.
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D I F F E R E N T
G O A L S
F O R
C A L O R I E
D I F F E R E N T
D A Y S
The premium version allows you to change your calorie goals for
different days, which is beneficial for "calorie banking". Calorie
banking is when you reduce your calories for a certain number of
days and save up those calories so you can eat more on the
weekend, for example.
PREMIUM
I N P U T
Select
the first
nutrition
goal
option
Go to
more &
click on
Goals
Select the
days you
wish to
change
and
amend
goals
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P R E M I U M
H A S
D A S H B O A R D
Q U I C K
V I E W
N U T R I T I O N A L
C A R D S
F O R
Y O U R
&
G O A L
G R A P H S
W E I G H T
&
S T E P S
The premium version allows you to view your steps, exercise goal,
goal cards to swipe between and graphs your weight and steps for
you as well.
PREMIUM
T H E
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D I F F E R E N T
G O A L S
F O R
C A L O R I E
D I F F E R E N T
M E A L S
The premium version allows you to change your calorie goals for
different meals. Which is beneficial for planning different meals
throughout the day to help you plan meals around training times
and events.
PREMIUM
I N P U T
Hit the top
of one of
your meals
Set the
desired
calorie
goal for
each
meal
You can set the goal by
either gram or
percentage
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C O N C L U S I O N
There are many more choices when downloading the premium
version, however, these are the key attributes that will be a large
factor in your tracking and coaching journey.
If you have any additional questions please ask your coach.
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