Open up your diary by tapping Diary at the bottom of your screen. There are a few ways to log your food on the app. This is entirely optional, but logging your food will help MyFitnessPal better measure your diet if you wish to. If you find out later that you’re not gaining/losing enough weight, or if the process is happening too quickly, then you may have miscalculated your daily activity level.Īfter your goals have been set, it’s time to start your daily log of food and exercise. Choosing this option means you burn an extra 1000 calories or more per day. Very Active The equivalent of walking for 4 hours 15 minutes at 4mph, but it’s more likely you spend your day doing vigorous activity you may be a cyclist for Uber, construction worker, or dance instructor.You may also walk a dog in the morning and evening. It means you spend 1 hour 45 minutes walking at 4mph. Active You spend most of your day walking.You may work in a supermarket or school, where you spend a large part of your day on your feet. Lightly Active You walk at a light pace (4mph) for more than 30 minutes per day.

Your exercise consists of little more than your weekly shopping. Sedentary You don’t do any vigorous exercise, nor do you walk for more than 30 minutes a day.

If you’re wearing a fitness tracker or your smartphone has a motion-tracking chip installed, you won’t need to manually fill in the last one - your daily activity level is already being tracked, which you can check in Apple's Health app on iOS for example. You can set your goals by setting your current weight, your goal weight, alongside the timescale of when you want to achieve it, alongside your current daily activity level.

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