When it comes to changing your body composition, there are 4 million different ways to go about the process and every single person is going to have a different input.
One thing is pretty standard: Tracking helps!
While I do not promote tracking as a lifestyle, I do think a short period of tracking is absolutely necessary for most women to “get a feel” for how much food they should be eating. (Spoiler Alert: It’s a LOT more than you think.)
You can find information on how to determine your specific calorie count in The Tools You Need For Healthy Weight Loss or How To Calculate The Proper Macronutrient Ratios. (It’s going to be about 300-500 calories less than your TDEE.)
Once you figure out how many calories you should be eating per day, you can customize MyFitnessPal in order to accurately reflect your personalized goals. Many people don’t realize that MyFitnessPal tracks macros or are not using MFP to its fullest potential.
(Side Note: The calorie and macro breakdowns the app spits out for you are terrible. Please, don’t use those.)
How To Customize MyFitnessPal
Do this on a desktop – Customization is difficult in the phone app.
If you don’t have a MyFitnessPal account, go ahead and create a free one. You will need to manually enter your goals (calories and macros.) Refer to my article on Proper Macronutrient Ratios to find your ideal numbers.
- Click “my home”
- Choose “goals”
- Choose “change goals”
- Select “custom”
- Set calories, carbs, fat, and protein based off the numbers you’ve calculated.
- Select “save goals.”
- “My Home”
- “Diary Settings”
- Under “Nutrients Tracked” select carbs, fat, protein, fiber, and sodium.
- Under “Meal Names” set your meals. (I suggest breakfast, snack 1, lunch, snack 2, dinner, post workout or “refuel.”)
Now, click on your food diary and scroll to the bottom. Ta da! You will see your perfectly customized calories and macros with columns to track fiber and sodium intake.