Tracking Keto Macros: Myfitnesspal's Free Guide

MyFitnessPal is a popular app for tracking calories and macronutrients, and it can be used to track keto macros for free. The app has a massive food database, and it allows users to track calories, exercise, and measurements such as weight, hips, and legs.

To set up MyFitnessPal for keto, users must first create an account and set their macros. This involves setting custom goals for carbs, protein, and fat, which can be done by going to 'My Home', then 'Goals', and then 'Change Goals'. For keto, carbs should be set to 5%, protein to 30%, and fat to 65%.

In addition to setting custom macro goals, users can also add additional measurements such as neck, waist, hips, thighs, chest, and arms. Fiber can also be added as a tracking column.

To see net carbs on MyFitnessPal, users will need to run a script on their account. This can be done by downloading an extension such as Tampermonkey and then downloading and installing the script from a page such as https://github.com/Surye/mfp-keto-userscript.

With the script installed, users will be able to see the net carbs for each meal and the total net carbs for the day. This information can be used to adjust food intake and ensure that the user is staying within their keto macro goals.

How to set up MyFitnessPal for keto

MyFitnessPal is a popular app for tracking calories, exercise, and measurements such as weight, hips, and legs. It is a great tool for those on a keto diet as it can help you track the number of calories and macronutrients you are consuming. Here is a step-by-step guide on how to set up MyFitnessPal for keto:

Step 1: Create an account

Go to www.myfitnesspal.com and create an account. You will be asked to provide information such as your weight, height, activity level, and goals. You can adjust your calorie goals later if needed.

Step 2: Set your macronutrient ratios and calorie goals

• Go to the "More" section and tap on "Goals".
• Tap on "Calories, Carbs, Protein and Fat Goals" to adjust your macronutrient intake goals.
• Use your finger to adjust the percentages for carbohydrates, fats, and protein. For keto, it is recommended to set carbs to 5%, protein to 30%, and fat to 65%.
• Make sure that your macronutrient goals add up to 100% as the app will not let you save changes otherwise.
• You can also adjust your daily calorie goal based on your weight loss/gain goals. It is recommended to have a calorie deficit of no more than 30%.

Step 3: Set additional nutrient goals

• Scroll down in the "Goals" section and tap on "Nutrient Targets" to set goals for other nutrients such as water, vitamins, minerals, and specific amino acids.
• You can also add fiber as a tracking column by going to "Nutrients Tracked" and selecting "Fiber".

Step 4: Track your meals

• Go to the More menu and tap on the "+" sign to add a new meal entry.
• Select the meal you want to add and use the search bar or barcode scanner to find the food item.
• Pay attention to the green checkmark logo, which indicates that the food entry has complete and accurate nutrition information.
• Adjust the serving size and number of servings to match what you ate and tap the checkmark to save the entry.

Step 5: Calculate net carbs

• MyFitnessPal does not track net carbs by default, so you will need to calculate it manually.
• At the end of the day, go to your food diary and find your total grams of carbohydrates and fiber.
• To get your net carbs, subtract the grams of fiber from the grams of carbohydrates.

Alternatively, you can use a workaround to see your net carbs on MyFitnessPal by running a script on your account. Here is how to do it:

Step 1: Install Tampermonkey

• Download the Tampermonkey extension for your web browser (Chrome, Safari, or Firefox).
• Add it as an extension to your browser.

Step 2: Double-check your settings in MyFitnessPal

• Click on "Settings" and check the list of nutrients you are tracking.
• Make sure you are tracking calories, fat, protein, carbohydrates, sugar, and fiber.
• Use the drop-down arrows to change these nutrients if needed and click "Save Changes".

Step 3: Download the script

Download the script from https://github.com/Surye/mfp-keto-userscript.

Step 4: Drag the script into Tampermonkey

• Open Tampermonkey and click on the "+" sign to add the script file.
• Drag and drop the downloaded script file into Tampermonkey.
• Assign the URL http://www.myfitnesspal.com/account/diary_settings to the script.
• Save your changes.

Step 5: Head back to MyFitnessPal

Refresh your MyFitnessPal page and check if the Net Carbs column appears.

If you encounter any issues, make sure that you have copied the entire script, placed it in the correct location, and added the correct URL. Also, ensure that the script and Tampermonkey are enabled.

How to track net carbs on MyFitnessPal

MyFitnessPal is a popular calorie-tracking app that can be used to monitor your food intake and help you reach your health goals. While the app does not directly track net carbs, there are ways to set up your account to calculate and display your net carb intake. Here is a step-by-step guide to tracking net carbs using MyFitnessPal:

Step 1: Sign Up and Set Up Your Account

If you don't already have an account, start by signing up on the MyFitnessPal website or mobile app. Enter your personal information, such as height, weight, activity level, and goals. You can also adjust your calorie goals at this stage or change them later.

Step 2: Set Your Macronutrient Ratios and Calorie Goals

To change your daily macronutrient and calorie goals, go to the ""More" section and tap on "Goals." From there, you can adjust your weight, activity levels, and weight goals. Tap on "Calories, Carbs, Protein, and Fat Goals" to modify your macronutrient intake goals. Use your finger to adjust the percentages for carbohydrates, fats, and protein to match your desired ratios.

Step 3: Add Net Carbs as a Tracking Column

On the website, go to "My Home" and then "Goals." Select "Custom" and hit continue. Here, you can set your macros for keto by adjusting the percentages or specific gram targets for carbohydrates, protein, and fat. Make sure to include fiber as a tracking column under "Nutrients Tracked."

Step 4: Install a Script for Net Carb Calculation

To calculate net carbs automatically, you will need to install a script or extension. This process only works on the desktop version of MyFitnessPal. For Chrome, Safari, or Firefox users, download an extension like Tampermonkey. Then, download the script from a source such as GitHub or the link provided by MyFitnessPal. Drag and drop the script file into Tampermonkey and assign the URL that will use this script (e.g., http://www.myfitnesspal.com/account/diary_settings).

Step 5: Verify the Net Carb Column

After installing the script, switch back to your MyFitnessPal tab. You should now see a "Net Carbs" column in your nutrient headers. If you don't see this column, check your script installation and ensure that you have correctly assigned the URL. You may need to refresh the page a few times for the changes to take effect.

Step 6: Calculate Net Carbs for Each Food Entry

When logging your meals, MyFitnessPal will display the total grams of carbohydrates and fiber for each food item. To calculate the net carbs for a specific entry, simply subtract the grams of fiber from the total grams of carbohydrates. For example, if an item has 25 grams of carbohydrates and 7 grams of fiber, the net carbs would be 18 grams (25 grams - 7 grams = 18 grams).

Step 7: Track Your Daily Net Carb Intake

At the end of the day, go to your food diary and calculate your net carb intake for the entire day. Subtract your total fiber intake from the total grams of carbohydrates consumed. For example, if you consumed 25 grams of carbs and 7 grams of fiber, your net carb intake for the day would be 18 grams (25 grams - 7 grams = 18 grams).

By following these steps, you can effectively track your net carb intake using MyFitnessPal. This will help you stay on track with your keto diet and ensure that you are meeting your health and fitness goals.

Pros and cons of MyFitnessPal for keto

MyFitnessPal is one of the most popular calorie-tracking apps, and it's free unless you want extra features that are helpful for keto dieters. The app prioritises social networking and progress sharing with friends, which sets it apart from other apps. Here are some pros and cons of using MyFitnessPal for keto:

Pros:

• MyFitnessPal has a massive food database, so you can find almost any food or keto recipe you desire.
• It is great for tracking packaged foods with barcodes.
• You can import recipes directly from your favourite keto recipe websites.
• It has a weight loss/gain progress graph.

Cons:

• Some foods and recipes may not be accurate.
• The free app doesn't track net carbs, only total carbohydrates and fibre. This makes it more tedious for keto dieters to use as they have to calculate net carbs themselves.
• You can only use macronutrient percentages, not specific gram targets.
• There are advertisements throughout the app.

How to use MyFitnessPal to track keto

MyFitnessPal is a popular calorie-tracking app that can be used to track your daily calorie and macronutrient intake. The app has a massive food database, and you can also add your own recipes.

Setting Up Your Account

To set up your account, you will need to input your goals, height, weight, activity level, etc. You can also adjust your calorie goals later if you wish.

Setting Your Macronutrient Ratios and Calorie Goals

There are two ways to change your daily macronutrient and calorie goals:

• Tap on "More", then tap "Goals". Here, you can adjust your weight, activity levels, and weight loss/gain goals. You can also change your calorie and macronutrient goals by tapping "Calories, Carbs, Protein and Fat Goals".
• Use the Keto Calculator to find your daily needs, then plug them into MyFitnessPal. Play around with the macronutrient percentages until they match the calculator's suggestions.

Tracking Meals

To track meals, click the back button until you are in the "More" menu. Tap the "+" sign and choose the "food" button. Select your meal, search for the food, and select the option that matches the description of what you ate and has a green checkmark next to it. This indicates that the food has complete nutrition information.

Calculating Net Carbs

To calculate net carbs for each food entry, scroll down to access the nutrition information. Subtract the grams of fiber from the grams of carbs.

Tracking Net Carbs

After a full day of eating, go to your food diary and tap on the banner that shows your daily calories remaining. This will provide a breakdown of your daily nutrient intake. To calculate your net carb intake, subtract your fiber intake from your total grams of carbohydrates.

Making Meal Tracking Easier

After a few days of using MyFitnessPal, you will notice that it is tedious to plug in every single ingredient. However, you can make the process easier by using previously entered recipes or importing your favorites.

MyFitnessPal Premium

MyFitnessPal Premium offers additional features such as a macronutrient breakdown for every meal logged. This allows you to get immediate feedback on your meals and learn how each meal contributes to your daily macronutrient goals.

MyFitnessPal keto workarounds

MyFitnessPal is a popular calorie-tracking app with a massive food database. However, the free version of the app does not track net carbs, only total carbohydrates and fibre. This makes it more tedious for keto dieters to use because they have to manually calculate their net carb intake.

Setting Up MyFitnessPal for Keto

To set up your MyFitnessPal account for keto, you need to:

• Sign up for an account and set your goals, height, weight, and activity level.
• Adjust your calorie goals. You can use a keto calculator to get a more accurate estimate of your daily calorie needs.
• Set your macronutrient ratios. The keto diet typically involves a breakdown of 5% carbs, 30% protein, and 65% fat.
• Add additional measurements such as neck, waist, hips, thighs, chest, and arms. Tracking these measurements will help you see your progress over time.
• Add fibre as a tracking column. Fibre is one of the most important nutrients to track on a keto diet.
• Install a script that adds net carbs to your measurement statistics. This script will give you the percentage of calories for carbs, fat, and protein for each meal and a pie chart showing the breakdown.

MyFitnessPal Keto-Friendly Workaround

This workaround will allow you to see your net carbs on MyFitnessPal, but it only works on the desktop version. Here's how to do it:

• Install an extension like Tampermonkey that can run a script on your MyFitnessPal settings.
• Log in to your MyFitnessPal account and click on 'Settings'. Check that you are tracking the following nutrients: calories, fat, carbs, fibre, and protein.
• Download the script that will run on MyFitnessPal. You can find the download link here: https://github.com/Surye/mfp-keto-userscript.
• Open Tampermonkey and click the plus sign to add the script file.
• Assign the URL that will use this script: http://www.myfitnesspal.com/account/diary_settings.
• Check that the script is installed correctly by logging back into your MyFitnessPal account. You should now see a 'Net Carbs' column in your nutrient headers.

Additional Tips for Tracking Keto on MyFitnessPal

• When searching for foods to log, look for items with a green checkmark, which indicates that the food has complete nutrition information.
• You can also import your favourite keto recipes into MyFitnessPal.
• If you want to track net carbs on your mobile device, consider using an alternative app like Cronometer or Carb Manager, which are both tailored for keto dieters.

Frequently asked questions