Nutrition for body composition
Nutrition for Body Composition
How to use the My Fitness Pal app to hit your macros.
Notes before starting
Use the free version, look for the “x” to close the screen when the paid options pop up.
I don’t recommend adding in workouts or water consumption.
Step 1 - Find “Goals” Enter your current weight and goal weight. If you want to make a change pick a half a pound a week to start.
Step 2 - Go to the calorie, carb, and protein goals. Adjust to 40 carb, 30 Protein, and 30 fat to start. This can be adjusted later if needed. This is a great place to start for most, focus on protein it is the most important, it takes the most calories to digest and it will allow you to keep or build muscle while in a calorie deficit. Weight loss is more likely to stall without muscle.
Step 3 - Use the diary tab on the bottom to enter the food you eat. Put in the time to learn how to do this, it gets easier as you go. Precise weighing isn’t important at first but you should be close. If you have no idea then get a food scale or research how to measure somewhat accurately without one.
Step 4 - Once you are logging your food use the nutrition tab or the graph button and then press on the “macros” list. This will show you your current macro ratio of what you have entered for the day and will help you decide what to eat for the rest of the day. Work to achieve the 40,30,30 Ratio.
Click on the Calorie Tab to see how many calories you are at for the day. Work to stay near your goal number.
Consistency is key. If one day isn’t great, get back as close as you can to your goals the next day.
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