Getting Started with tracking calories with MyFitnessPal: A Beginner’s Guide

Endure Nutrition Co believes "what can be measured can be managed". If you are already a client or tracking your nutrition for the first time, this guide will show you how. We use the free version of MyFitnessPal with our clients to make tracking their nutrition easier. Please follow the below steps to get started today.

Step 1: Download and Set Up MyFitnessPal

First, download the MyFitnessPal app from the App Store (iOS) or Google Play (Android). Once installed, create an account or sign in if you already have one. MyFitnessPal will prompt you to enter basic details such as your age, weight, height, activity level, and goal weight.

MyFitnessPal Help - Getting Started for more details.

Step 2: Add us as a Friend and Share Your Data

In order for us to provide your free nutrition report or check-in with you as a client, we can view your calorie intake for the week without you having to send it to us. This can be done by adding us as a friend on MyFitnessPal and giving me access to your food diary. Here’s how:

• Go to the Friends Section: Tap on the menu icon and select “Friends.”

• Add a Friend: You can add us by searching for our username "EndureNutritionCo".

• Adjust Diary Sharing Settings: Navigate to “Settings” > “Diary Sharing” and select an option (Private, Friends Only, or Public). To share with a coach, select “Friends Only.”

• Ensure Your Coach Can View Entries: Once we accept your friend request, we’ll be able to see your diary if you have allowed access.

MyFitnessPal Help - Adding Friends & Sharing Diary for more details.

Step 3: Logging Your Meals

To track your calories effectively, log everything you eat and drink throughout the day. Here’s how:

• Measure Your Food Accurately: Use a digital kitchen scale to weigh foods like meat, rice, and vegetables for precise portion sizes. Measuring cups and spoons can help with liquids and dry goods, ensuring consistency in your tracking.

• Search for Foods: Use the search bar to find foods from MyFitnessPal’s extensive database.

• Scan Barcodes: The barcode scanner feature allows you to quickly input packaged foods.

• Create Custom Recipes: If you cook at home, you can add and save your recipes for accurate tracking.

• Track Portions Accurately: When eating out, use visual portion estimations (e.g., a deck of cards for 3 oz of meat) to get as close as possible to actual serving sizes.

MyFitnessPal Help - Logging Food for additional instructions.

Step 4: Monitor Your Daily Progress

When you received your free nutrition report and start working with us, we will give you your target calories & macronutrients. These can be added in to MyFitnessPal by navigating to the “Goals” section in the app. Here, you can add your calorie, macronutrient (carbs, protein, fats), and micronutrient targets given by us.

MyFitnessPal Help - Setting Nutrition Goals for further guidance.

MyFitnessPal provides a diary where you can review your daily intake. It breaks down calories and macronutrients to ensure you’re hitting your targets. The app also shows remaining calories for the day based on your food and exercise entries.

MyFitnessPal Help - Understanding Your Diary to get the most out of your tracking.

Step 5: Sync with Fitness Trackers

Whilst not mandatory, you can sync with your fitness tracker and Strava to track calories that are burnt throughout the day. This will give us more accurate data to see if adequate calories are being consumed. For this feature, connect MyFitnessPal with your fitness trackers like Fitbit, Apple Health, Garmin and Strava. This allows the app to automatically adjust your calorie goal based on your activity levels.

MyFitnessPal Help - Syncing Apps & Devices for setup instructions.

Step 6: Review and Adjust

Over time, tracking will give us valuable insights into your eating habits. We will regularly review your progress and make adjustments as part of our weekly check-ins.

MyFitnessPal Help - Troubleshooting Progress if you need assistance making changes.

Final Tips for Success

• Be consistent with logging meals, even on weekends or cheat days.

• Pre-log meals to plan your intake ahead of time.

• Stay patient—tracking calories is a learning process, and accuracy improves with practice.

By following these steps, together we’ll develop a better understanding of your nutrition and help manage your diet more effectively to meet your goals. Happy tracking!

With imperfection

Nick