Customizing Myfitnesspal For Your Keto Diet And Macros

MyFitnessPal is a popular app for tracking calories, exercise, and measurements such as weight, hips, and legs. While the app is not tailored to those on a ketogenic diet, it can be adjusted to fit keto macros.

To change your MyFitnessPal settings to keto macros, you must first create an account and set your macros properly. This can be done by going to 'My Home', then 'Goals', and then 'Change Goals'. Select 'Custom' and set your macros for keto: carbohydrates to 5%, protein to 30%, and fat to 65%.

You can also add additional measurements such as neck, waist, hips, thighs, chest, and arms. It is also beneficial to add fiber as a tracking column.

For further customisation, there are scripts that can be installed to add net carbs to the measurement statistics.

Set up your MyFitnessPal account

Setting up your MyFitnessPal account is easy. Here's a step-by-step guide:

Step 1: Create an account

Go to www.myfitnesspal.com and create an account by entering your details, such as your username and password.

Step 2: Enter your stats

Enter your personal statistics, such as your weight, height, and workout routine. MyFitnessPal will provide recommendations based on this information. However, as you are following the keto diet, you can disregard these as they are based on a non-keto diet.

Step 3: Calculate your keto macros

Use a keto calculator to figure out your daily intake of carbs, fat, and protein. You can find a keto calculator online.

Step 4: Adjust your goals

Go to the "Home" tab, then "Goals", and select "Change Goals". Choose Custom and continue. Here, you will enter your keto macros. Set your carbohydrates to 5%, protein to 30%, and fat to 65%. You can also set sugar to 0%.

Step 5: Add additional measurements (optional)

You can add additional measurements such as your neck, waist, hips, thighs, chest, and arms. Tracking these measurements will help you see your progress over time.

Step 6: Add fiber as a tracking column

Under "Nutrients Tracked", add fiber to your diary. This is important as it will help you calculate your net carbs.

Step 7: Install a keto script (optional)

To get even more out of MyFitnessPal, you can install a keto script. This will allow you to see a pie chart showing the percentage of calories from carbs, fat, and protein, as well as the net carbs for each meal and the total for the day.

To install the script, you will need to download the Google Chrome browser and install a specific extension. You can find the link to the extension in the comments section of the Caveman Keto blog post.

And that's it! You have now set up your MyFitnessPal account for the keto diet. Remember to also download the MyFitnessPal app on your phone so you can easily track your food intake on the go.

Add fibre as a tracking column

To add fibre as a tracking column, go to the Nutrients tracked section and add Fibre. You should have at least Carbs, Fibre, Fat and Protein listed. These are the most important to track for the keto diet.

You can also add other nutrients to track, such as Potassium, but this is optional.

• Create an account at www.myfitnesspal.com
• Set your macros: My Home -> Goals -> Change Goals -> Select Custom and hit continue. Set your macros for keto: Carbs to 5%, Protein to 30% and Fat to 65%.
• Set your total calories: Set the total calories relative to your total burn. For example, if your BMR is 2620 and your goal is 2000, this is a 620 deficit per day x 7 days = 4340 Calories. A pound is 3500 Calories so this equates to a loss of 1.24 pounds a week. You can adjust this up or down according to your preference.
• Add additional measurements (optional): Click Change Measurements and add as many measurements as you like, such as Neck, Waist, Hips, Thigh, Chest, and Arms.
• Add fibre as a tracking column: Go to Nutrients tracked and add Fibre.
• Install a special script to add net carbs to the measurement statistics: Go to https://github.com/Surye/mfp-keto-userscript and install the script. You will also need to install Greasemonkey (for Firefox) or Tampermonkey (for Chrome) first.

Once you have completed these steps, you will have three additions to your MyFitnessPal:

• Carb/Fat/Protein percentages for each meal/total
• A pie chart showing the percentage of calories for Carb/Fat/Protein

Set your macros properly

Setting your macros properly is a crucial step in configuring MyFitnessPal for the keto diet. Here's a detailed guide on how to do it:

Step-by-Step Guide to Setting Your Macros in MyFitnessPal:

• Go to the MyFitnessPal website and log in to your account.
• Navigate to the “My Home” tab and click on “Goals.”
• Select “Change Goals.”
• Choose the “Custom” option and hit “Continue.”
• Set your macros for keto: Carbohydrates to 5%, Protein to 30%, and Fat to 65%.
• Adjust your total calorie intake relative to your total burn. MyFitnessPal provides an estimate, but you can customize it based on your goals. For example, if your goal is to create a calorie deficit to lose weight, subtract a certain number of calories from your total burn.
• Click on “Add Additional Measurements” to track specific body measurements like neck, waist, hips, thighs, chest, and arms. This will help you monitor your progress over time.
• Add fiber as a tracking column under “Nutrients Tracked.” This is important for keto as it helps you calculate net carbs.
• Optionally, you can also track other nutrients like Potassium or Sugar.
• Save your changes, and your macros will be set for the keto diet!

Additional Customization:

MyFitnessPal also offers the ability to further customize your diet and fitness profile:

• Update your personal information, including age, weight, height, and activity level. This information is crucial for calculating your calorie and macro needs accurately.
• Set your net calorie consumption goal based on your keto calculations. This will depend on your weight loss or maintenance goals.
• Decide whether to share your food diary with friends, which can be a great source of inspiration and accountability.
• Choose your fitness goals if you want to incorporate exercise into your keto journey.

Remember, MyFitnessPal is a flexible tool, and you can always make adjustments to your macros and goals as you progress in your keto journey.

Add additional measurements

You can add as many measurements as you like, but it is recommended to include neck, waist, hips, thigh, chest, and arms. You will be grateful later when you have tracked all of these and can see your progress.

Download the Google Chrome browser

To download the Google Chrome browser, follow these steps:

• Go to the Google Chrome website.
• Click on the "Get Chrome" or "Download Chrome" button.
• Find the installation file in your downloads folder.
• Open the file and follow the installation instructions.
• Once Chrome is installed, you can delete the installation file.

Google Chrome is a fast, secure, and free web browser developed by Google. It offers a simple, clean, and user-friendly interface, with features such as tabbed browsing, incognito mode, and seamless integration with other Google tools. It is available for Windows, Mac, Linux, Android, iPhone, and iPad.

Now, onto changing your MyFitnessPal settings for keto macros. Here's what you need to do:

• Create an account on www.myfitnesspal.com if you don't have one already.
• Set your macros: Go to "My Home" -> "Goals" -> "Change Goals" -> "Custom" and set your macros for keto (Carbs: 5%, Protein: 30%, Fat: 65%).
• Set your total calories relative to your total burn. You can adjust this up or down according to your preference.
• Add additional measurements: Click on "Change Measurements" and add the measurements you want to track, such as neck, waist, hips, thighs, chest, and arms.
• Add fiber as a tracking column: Under "Nutrients Tracked," add Fiber. At a minimum, you should be tracking Carbs, Fiber, Fat, and Protein.
• Install a special script to add net carbs to your measurement statistics. You can find the script at https://github.com/Surye/mfp-keto-userscript. Note that you'll need to install Greasemonkey (for Firefox) or Tampermonkey (for Chrome) first, as described in the link.

Once you've installed the script and added the necessary columns, you'll have three additions to your MyFitnessPal: Carb/Fat/Protein percentages for each meal and total, and a pie chart showing the percentage of calories from Carb/Fat/Protein.

Frequently asked questions