How to Track My Calories

Well, it’s much easier than you think and the process is fun!

I have been using MyFitnessPal.com since October 2012 and I highly recommend that to anyone. Not only that you can use it online but also via their smartphone and tablet apps. Plus, it’s completely free. Personally, I’ve tried their online version as well as their apps on Windows Phone, iPhone, iPad and Nexus 7. All works great!

Step 1 – Create an Account

Simply go to MyFitnessPal.com and register for an account. It takes less than 5 minutes.

Step 2 – Go to your Goals Setting

Click “Goals” near the top navigation and then click on the “Change Goals” button near the bottom of the page.

Step 3 – Customize Your Goals

Select the “Custom” option and click “Continue”.

Step 4 – Set Your Calorie Intake & Macro-Nutrients

You need to know your daily calorie intake target and the diet plan (or the macro-nutrient ratio) you want to go with beforehand.

A. Net Calories Consumed
I was doing the 1800 calorie per day diet so I set the Net Calories Consumed value to 1800. Do not factor in the calories you expect to burn from the exercise.

B.C.D. Carbohydrates, Protein, Fat Ratio
Again, you need to know the diet plan and the macro-nutrient ratio you want to use. For example, I was doing the Fat Shredder plan which has a macro-nutrient ratio of 30% Carb, 50% Protein and 20% Fat. You would then select the appropriate value from the drop-down boxes.

Once the values are set, click the “Change Goals” button near the bottom of the page.

 And you’re all set!

Cheers
Coach Al

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