Adjusting MyFitnessPal to your caloric intake to meet your 100-gram carbohydrate goal



We operate with two numbers to reach your goals. One is your daily caloric goal and your goal of aiming for 100 grams of carbs daily. Your caloric goal is based on your age, height, weight, gender, and normal daily activity level. This number can change as your activity changes.  However, your 100 gram a day goal does not change. In fact, I would make 100 grams of carbs a day your main goal. The number 100 is what we aim for, not what we must hit every day to succeed. It is a guideline “Close” counts. You didn’t “miss” if your day comes in at 109 grams. What’s more, though the target is a limit of 100 grams, there’s no extra credit for keeping your carbs super low this kind of mindset will backfire; you won’t feel as satisfied and will be more likely to quit.

I want your caloric goal and your 100 grams of carbs a day goal to line up, so I designed a gameplan for you to reach both goals, and your fats, proteins carb percentages will also line up with Myfitnesspal and your lifestyle. It’s broken down by your daily caloric goal and your percentages of the three food groups (carbs, proteins, and fats). The percentages will need to be adjusted in Myfitnesspal, and also make sure your full meal logs are synced to Trainerize. Click here for more info about syncing the full meal log: Link

Based on your daily caloric goal here are the adjustments that will need to be made to your MyFitnessPal.


Why limit carbohydrates?

Limiting carbs to 100 grams will result in weight loss whether you are starting out at 300 pounds or 150, and there’s no need to adjust the number as you lose weight or become more active.

Many foods have few or negligible carbs and won’t need to be counted at all, and because 100 gram a day of carbs is a relatively small number, as you become familiar with the carb contents of the foods you eat regularly, it will be easy (even for the math-challenged) to keep an eye on your carb goal without formal tracking.

no effect on your nutritional choices that not only has an addictive combination of sugars, fats, and chemicals that interfere with our hunger signals and undermine our willpower, but they also tend to be high in carbs, and so will be limited naturally by following this guideline.

Many have asked how to easily track your food and adjust your percentages in macros in MyFitnessPal, so here’s a video to help you do that.

Below is a list of the calorie and macro goals you can print: 

*You can also download the form by clicking the download tab on the top right of the document.