Note: You’ll have to round to the nearest 5% increment unless you have the Premium Version of MFP.

Now enter your calorie amount given by our calculator and adjust carbohydrates, protein, and fat to the percentages given by our calculator. Under the heading Nutrition Goals click on “ Calorie & Macronutrient Goals“.If you are tracking exercise adjust Activity Level to sedentary.From the home screen, click on the “ More” button at the bottom of the screen.Here’s how to manually enter your macros: While this makes it easier to track your macros it doesn’t account for varying exercise levels throughout the week or on rest days.This way you will simply eat the same amount of each of your macros each day. A simpler method is to estimate your activity level using our calculator and then enter that data manually into MyFitnessPal and turn off exercise tracking.If you want MyFitnessPal to track your exercise, you must choose “SEDENTARY” on our calculator and then enter those numbers manually.However, this makes tracking your macros more difficult because they are fluid, meaning the more exercise you do, the more carbs, protein, and fat you’ll have to eat to meet your daily goals. By tracking your daily exercise, it can give you a much better idea of how many calories you’re burning each day.Before you enter anything into MyFitnessPal, you must decide whether you want the app or compatible device to track your daily exercise or not.

First use our macro calculator to calculate your TDEE and Macro amounts.

Myfitnesspal calorie calculator