When used correctly, tracking tools like MyFitnessPal can be helpful in understanding the Calorie & macronutrient (protein, carb, fats) content of foods and how they fit within our day.
In essence, tracking food intake is a method of portion control.
Unfortunately, there are many ways to track in-accurately. One of those ways is by using food entries in the app that haven't been entered properly or where the Calories & macros don't add up.
MyFitnessPal is a bit like Wikipedia.
Anyone can add food entries without checking. When we use those food entries in our food log, they get added up into our Calorie and macronutrient targets. Sometimes (a lot of the time) the entries aren’t accurate; either the numbers are incorrect or the macros and Calories don’t add up.
Search for something as simple as an apple and you will see how many different entries have been created by other MFP users, many of whom have entered completely wrong data.
Inaccurate tracking could be slowing your progress.
You may think you’re hitting your Calories or macros based on the entries but there could be quite a large margin of error - see the graphic below below.
It could be the difference between you thinking you’re aiming for a Calorie deficit or maintenance but you’re actually eating in a surplus. A surplus of energy over time will lead to weight gain.
To double check entries, be aware that there are:
4 Calories per gram of Protein
4 Calories per gram of Carbs
9 Calories per gram of Fats
Do some quick maths when searching for an entry as we’ve included in the image below:
Another way to improve your tracking accuracy is by searching for valid entries and checking the numbers add up before using them.
When searching for a food item, try searching for the NUTTAB entry.
Eg, type: Short Cut Bacon NUTTAB
NUTTAB is the reference for the food database of Food Standard Australia.
If you type NUTTAB into your search engine, you’ll find the database of verified food data. If a MyFitnessPal user has created an entry and added NUTTAB to the name, it’s likely they have actually checked the correct data. Likely but not guaranteed so taking things to the next step, you can actually check it yourself.
Double check your entries and make sure they add up. If you put the effort in to make sure the entries you are using are correct, you will save yourself time in the long run by making progress rather than spinning your wheels and trying to find out why.
You may be experiencing diet fatigue from the mentally taxing effort of dieting without getting results you'd like or expect.
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Are you looking for an understanding and supportive human to talk with, to help with advice and guidance? An objective set of eyes to see what you could improve to move towards your goal in the easiest possible way? If you're currently tracking but things are progressing at the rate you'd like, an FNC coach can help guide you in the right direction.
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