HOW TO USE

MYFITNESSPAL
HOW TO USE MYFITNESSPAL CHALLANGE 2.0

HOW TO USE
MYFITNESSPAL

1. Creating an account
2. Setting your calories and macros
3. Logging food
4. Building your meal plan
5. Saving meals

2
HOW TO USE MYFITNESSPAL CHALLANGE 2.0

Creating an account

Download MyFitnessPal from your app store

Create an account

- Sign in with Facebook or Gmail

You do not need the premium to track to the level required in
The Challenge 2.0

3
HOW TO USE MYFITNESSPAL CHALLANGE 2.0

Setting your calories

and macros
Step 1: Step 2: Step 3:

Use the nutrition steps Follow Mark’s guidelines Enter them into your goals
provided by Mark in the in the ‘MACRO’ tab and in MFP.
‘NUTRITION’ videos to choose the tier that aligns
determine your TDEE to you to calculate your
calories. calories and macros.

Tap the 3 dots on the home screen for ‘MORE’..

Tap calories, carbs, protein and fat goals

4
HOW TO USE MYFITNESSPAL CHALLANGE 2.0

Tap on calories to change. Make sure you manually

input based on your calculations from Mark’s
guidelines.

Tap on grams to be specific. If you don’t have

premium, just use the % feature. Then tap save

Note: You can have a daily goal if you chose to have

high and low days. Only do this if your guidelines
from Mark stipulate this and ensure you pre-set
this so you can prepare.

You would log your refeed days here if you’re

scheduling them in.

5
HOW TO USE MYFITNESSPAL CHALLANGE 2.0

Logging your food

Log your food by typing it’s description in the

search bar. MFP will remember recent foods for
quick and easy use! Here are some tips to ensure
accuracy every time:

1. Always weigh your food raw or cooked, pick one

and stick to it. DO NOT change between both

2. Use the same entries every time. For example,

we recommend using the USDA (american) and
NUTTAB (Australian) database when logging
vegetables, fruits etc.

3. For chicken breast, it can be inconsistent, so we

use KYF poached chicken breast for poached
chicken with no skin.

4. Salmon for example is highly variable between raw,

cooked, skin on, skin off and boneless variations
so be sure to use the same one every time for
consistencies.

5. Avoid using ‘cups’ as a measurement term. The

most accurate way to measure your food is to
weight it and record grams or ml.

NOT WEIGHING IS GUESSING! THERE IS NO

ACCURACY UNLESS IT’S ACCURATELY WEIGHED!

6
HOW TO USE MYFITNESSPAL CHALLANGE 2.0

6. Tracking beef steak cuts and mince meat can be difficult too depending on the marble
or fat content. We recommend scanning barcodes where possible or searching the pack
label.

7. When weighing oils, sauces or spreads, place the bottle or jar on the scales, press zero
to clear the weight then portion out your serving. The number that appears in minus (-)
is what you track, e.g. when the scale shows -15g of peanut butter, you track 15g. This
equates for all calories, yes licking the spoon counts!

8. If you have prepared meals for a few days that are exactly the same, you can copy them
into the next day for convenience.

9. When cooking raw rice or pasta, weigh this raw and then cook what you need. If you are
portioning out from a cooked batch ensure you are searching for a cooked version. For
example, you would search “white long grain rice cooked”

10. When tapping on suggested foods ensure the serving size is updated to reflect what you
are currently eating

The key to results is consistency and accuracy!

7
HOW TO USE MYFITNESSPAL CHALLANGE 2.0

You can scan your foods!

You can scan the food you eat into MFP

Remember when doing this you need to update the servings to 1g and then update the serving
size to how many g you have consumed

1 2

3 8
HOW TO USE MYFITNESSPAL CHALLANGE 2.0

Logging your food

Always make your serving size 1 mL or 1g and then the number of servings how many grams
you’re having.

FOR EXAMPLE

9
HOW TO USE MYFITNESSPAL CHALLANGE 2.0

How to create
your own meal
plan
Get a notepad or open up a word doc. Think about what a delicious
week of eating looks like for you.

Write down 3-5 breakfast, lunch and dinner ideas.

Write down what you like to snack on.

Now, with your goals set in MFP, change the date to tomorrow so
the day is empty, and begin to log these foods.

You’re smart enough to know if you load up all the carb meals on one
day, you may go over your carbs. So use your macros remaining in
the ‘nutrition’ tab as a guideline for which meals to log next.

Don’t forget the calories in cooking! Butter, oil, sauces, soy sauce,
sweet chilli sauce, cheese on top, whatever it is track the extra
calories.

10
HOW TO USE MYFITNESSPAL CHALLANGE 2.0

Saving meals

Tap on calories to change. Then name your meal & add a Tap the “meals” section when
Make sure you manually input photos logging food and choose your
based on your calculations meal
from Mark’s guidelines.

11
Copyright ©️ Carroll Performance Pty Ltd
All rights reserved. No part of this e-book may be reproduced in any form or by any means, electronic or
mechanical, including photocopying, recording or by any information or retrieval, without prior permission
in writing from the publisher. Under the Australian Copyright Act 1968 (the Act), a maximum of 10 per-
cent of the number of pages of the e-resource or chapter, whichever is the greater, may be photocopied
by any educational institution for its educational purposes provided that the education institution (or the
body that administers it has given a remuneration notice to Copyright Agency Limited (CAL) under the
Act.

Disclaimer:
The content of this e-book is to serve as a general overview of matters of interest and is not intended
to be comprehensive, nor does it constitute medical (or other) advice in any way. This e-book is a compi-
lation of one person’s ideas, concepts, ideologies, philosophies and opinions. You should carry out your
own research and/or seek your own professional advice before acting or relying on any of the information
displayed in this e-resource. The author, and its related entities will not be liable for any injuries, loss or
damage that may arise out of your improper use of, or reliance on, the content of this e-resource. You
accept sole responsibility for the outcomes if you choose to adopt and/or use the systems, methods,
ideas, concepts and opinions within the content of this e-book.

E: info@coachmarkcarroll.com
W: www.coachmarkcarroll.com