If you’d rather not track for a week, use the following formula to determine your starting intake for maintenance: At the end of one full week, check your weekly calorie average by going to the nutrition section, selecting the calories tab, and changing to “weekly view.” If you’re going to be eating out, choose chain restaurants that have their menu items listed in MyFitnessPal or make your best, most accurate guesstimate if nutrition information isn’t available. We wrote a blog post all about why you can’t trust MFP to set your fat loss calories (which you can read HERE) but long story short, you’re going to want to personalize your nutrition goals on your own! Keep reading to find out how!Īccurately track a “normal” week of eating for yourself in a food tracking app like MyFitnessPal.īe sure to track drinks, sauces, bites…everything! For the best results, weigh the food you eat at home or anything that isn’t prepackaged. We want you to completely disregard the macronutrients that MFP will set for you. You can totally get away with using the free version! Once you’ve set up your account, you’re going to want to PAY ATTENTION. The app that we recommend to our clients is MyFitnessPal. To become a flexible dieter, you will need to download a food tracking app. With your leftover calories, you can spend them on carbs and fat however you please – including date nights out or doughnuts in moderation! Within that budget, you have certain necessities you HAVE to hit (like your rent) which are protein, fiber, and vitamins.

You are given a calorie “budget” each day, for example, 2000 calories a day. You are able to eat any foods that you like as long as you are hitting your calorie, protein, and micronutrient (vitamin) goals.īasically, you manage your diet the same way you would your finances. The basic premise is that you can adapt your “diet” to your lifestyle, preferences, and schedule. Are you following a consistent workout routine, but not sure about how to manage your nutrition? At Fitbliss, we teach and empower our clients to follow an adaptable approach to nutrition called “flexible dieting” (commonly known as IIFYM or “If It Fits Your Macros”).

My fitness pal calories