If you’ve ever wondered how to use MyFitnessPal without making the most common mistakes, you aren’t alone. When people start a weight loss journey, they want to log every meal, snack, and workout perfectly. But after a few weeks, reality sets in.
People can get impatient by the gradual pace of weight loss or overwhelmed by taking on too many changes. If this sounds familiar, you’re not alone! Here’s the thing: weight loss isn’t about perfect logging—it’s about logging smartly. Understanding the common pitfalls and how to avoid them can make all the difference in achieving your goals (1).
As a registered dietitian who has guided hundreds of clients through weight loss using MyFitnessPal, I’ve seen firsthand the missteps people make and how making some simple adjustments can lead to better results.
Keep reading for the most common mistakes MyFitnessPal members encounter and the strategies I recommend as a dietitian to help you optimize your tracking, stay motivated, and progress toward your weight loss goals.*
Mistake 1: Setting Unrealistic Calorie Goals
Overly restrictive calorie goals might seem like a fast track to weight loss, but this strategy can backfire (2). Extreme calorie deficits often lead to increased hunger, fatigue, and loss of lean muscle mass (2).
When you set your calorie goals too low, your body goes into starvation mode, making it harder to lose weight (2). Just think: Your body believes food is scarce, so it wants to hang on to weight in case you can’t get enough to eat. (Read more on starvation mode here.)
Setting your calories too low can slow your metabolism, making it harder to sustain weight loss over time (2). And let’s face it: When you feel hungry and tired, you’re more likely to become irritable, make unhealthy eating decisions, and throw in the towel.
I’ve worked with many clients who came to me because they were struggling with weight loss, and after taking a look at their food logs, I quickly saw that they had set their calorie goals at unrealistically low levels.
For instance, one finance executive set her calorie goal to 1,100 calories per day, even though she was active, walking several miles most days. As a result, she had been a yo-yo dieter, losing weight and then becoming so miserable with how restrictive her diet was that she’d give up. I boosted her calorie level to 1,500 calories per day, which was much more sustainable.
So, let’s talk about how to avoid this mishap so you don’t fall into this trap yourself.
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Why Choosing The Right Calorie Goal Is Important For Weight Loss
Set a realistic goal
Use MyFitnessPal’s calculator to estimate your daily calorie needs. Stephanie Nelson, RD, MyFitnessPal’s Lead Nutrition Scientist, suggests a 200-calorie deficit as a reasonable goal to help you lose weight without going into starvation mode (2).
Monitor how you feel
If you’re constantly hungry, tired, or irritable, your calorie goal may be too low (2). Adjust it to suit your body’s needs better.
Focus on nutrient-dense foods
This is a hill I’ll die on. Some calories will fill you up better than others, making it easier to achieve the calorie deficit needed for weight loss (3). So, focus on high-fiber, protein-rich, and whole-food options to stay fuller and provide more nutrients (3).
Check in regularly
As you lose weight, you may need to adjust your calorie goals since smaller bodies typically require fewer calories (3). That’s why it’s helpful to check in with yourself regularly, determine where you are, what your goals are, and whether they will be sustainable for you (3).
The bottom line is that sustainable calorie goals are the foundation of long-term success (3).
Mistake 2: Not Logging Accurately
Logging inaccuracies, like guessing portion sizes, forgetting small (but potentially caloric) ingredients, or relying on user-submitted entries without verification, can significantly skew your calorie and nutrient tracking (1, 4, 5).
Over time, these minor discrepancies add up and may lead to stalled weight loss, weight gain, or an inaccurate picture of your nutrient intake (4).
If you’re not logging accurately, you might think you’re staying within your goals, but in reality, you could be overshooting or undershooting your intake, which can impact your weight loss and nutritional status.
In fact, a 2021 study found that, indeed, logging inaccuracies are quite common. According to the research, unverified foods are more likely to underestimate calories and overestimate protein (5).
The main mishap I’ve seen in my practice is to guesstimate portion sizes of healthy, high-calorie foods, like nuts. One handful can mean different things to different people, so for more accurate tracking, use Voice Log, Meal Scan, or—if you’re really dedicated—you could consider measuring portions of these items using measuring cups and spoons–at least when you’re getting started (1).
Here are some other ways to ensure more accurate logging.
- Rely on verified entries. Use MyFitnessPal’s green checkmark (Verified Foods) or Best Match options for more accurate data. User-submitted entries may be outdated or incomplete.
- Include condiments, cooking oils, and drinks in your logs—they can add hundreds of untracked calories. So, if you’re roasting veggies, add about a teaspoon of oil per serving of vegetables.
- Use MyFitnessPal’s barcode scanner to log packaged foods accurately.
- Use the recipe builder for home-cooked meals to account for every ingredient.
- Review your log at the end of the day. Check your entries to see if anything looks off.
While it’s helpful to correct common logging mistakes, don’t get overly stressed or overwhelmed about logging accuracy. The truth is that people who log more have been shown to get better results, so the idea is to try to catch and correct inaccuracies without making yourself nuts (6).
Mistake 3: Ignoring Nutrient Balance
Focusing solely on calorie intake without considering macronutrient balance is another common misstep that can leave you struggling to meet your goals (2).
If your diet is short on protein, healthy fats, or quality carbohydrates, you might experience hunger, cravings, or even fatigue, making it harder to stick to your plan (2).
One of the first things I do with clients when reviewing their food intake is to look at their macronutrient balance at breakfast. That’s because I usually see a pattern of consuming too many carbs at the expense of protein and healthy fats.
For example, one woman I counseled ate a breakfast of oatmeal with fruit, which is carb on carb, and she was hungry in an hour or two. So, she’d snack before lunch, making it harder to get into a calorie deficit.
I tweaked her breakfast to boost protein and help with her hunger. Research shows that consuming a high-protein breakfast can influence appetite-reducing hormones and lead to decreased hunger and desire to eat (7).
Feeling fuller and less desire to eat can help make it easier to lose weight (7). So, this one adjustment helped her get on track with her weight loss goals. Here are some other steps you can take to promote better nutrient balance.
- Take a look at your plate to see what’s missing. Complete your plate with missing elements and be mindful about doubling up on carbs. Instead, aim for a mix of protein, healthy fats, and fiber-rich carbs at every meal.
- Set macronutrient goals in MyFitnessPal and monitor your intake alongside calories. I suggest 40% carbs, 30% protein, and 30% fat as a good starting point for weight loss, though your needs may vary.
- Use your food log to identify imbalances, and experiment to see what leaves you feeling full and energized.
Mistake 4: Overestimating Exercise Calories
I hate to be the bearer of bad news, but relying on exercise calorie estimates and eating back every calorie burned can sabotage your progress, especially if those estimates are inflated.
Exercise trackers and apps often overestimate calories burned, leading users to consume more calories than they’re actually burning (8). For weight loss, this can prevent a calorie deficit—the foundation of weight management—and stall progress (2).
You might wonder how a tech tool like a watch could be off. Well, one study that analyzed the data from 65 other studies investigating the accuracy of such devices found that when it comes to your calorie burn, they’re off by an average of 30% (8). Other studies report similar findings. For instance, another study deemed the calorie-burning estimates from these devices as “unacceptable” (9).
This isn’t to say that exercise tools aren’t also useful and can help folks on their weight loss journey. Just be aware that there may be some inconsistencies
I’ve seen many clients work hard in the gym but unknowingly cancel out their efforts by eating back all their logged exercise calories. It’s understandable, too.
One woman I worked with was pushing herself hard at spin class, presuming that she was torching calories. So she’d eat back those exercise calories and was disheartened by her stalled weight loss. I explained that most exercise burns fewer calories than you think, and that our bodies tend to compensate for the calories they burn by slowing down in other ways (10).
So, what can you do about this scenario? I told my client to create a buffer by not eating back every calorie she burned. Try eating ½ to ⅔ of your exercise calories to maintain a calorie deficit (without under-fueling).
Also, I always tell clients not to rely on exercise for weight loss. While exercise is a valuable part of a healthy lifestyle, most weight loss success comes from creating a calorie deficit through diet (11). That doesn’t mean skipping exercise. Instead, consider it a powerful tool to boost your mental and physical health and enjoy more mobility.
Finally, monitor your progress. If you’re weighing yourself and find your weight loss stalled, consider reducing the amount of exercise calories you consume. Another way to assess your progress is to examine your energy levels, which can tell you much about whether you’re under- or over-fueling.
Mistake 5: Focusing Too Much on Perfection
Striving for perfection often leads to unnecessary guilt, frustration, overwhelm, or even giving up entirely when life doesn’t go according to plan. Weight loss and healthy eating aren’t about flawlessly hitting every goal—they’re about consistent, sustainable progress, and sometimes that means making adjustments or accepting where you are in the journey (2).
In fact, perfect logging isn’t strictly necessary to demonstrate progress. Case in point: On average, MyFitnessPal members who log their food at least four days in their first week are seven times more likely to make progress toward their weight loss goals than those who don’t. This highlights that consistency—not perfection—drives success.
If you’re struggling with consistent tracking because it’s overwhelming, give yourself a little positive support by telling yourself to hang in there. Research suggests that tracking becomes much more manageable after a while and takes much less time than when you start (6). So try to stick with it.
Also, remind yourself that logging most meals, most days will likely be more helpful in the long run than aiming for 100% accuracy every day. In my experience, aiming for 100% accuracy leads to overwhelm, making it more likely that you’ll give up.
It can also be helpful to set small, specific, achievable, and realistic goals, such as I’m going to track my meals four times this week (3). Nelson recommends considering goals that help you build healthier habits, such as tracking protein or fiber. This gives you something to aim for, and when you hit that goal, you can celebrate the win.
The main idea here is to prioritize consistency and be flexible with yourself. Chances are, you’re doing better than you think!
The Bottom Line
Using MyFitnessPal effectively for weight loss is about more than just logging meals—it’s about avoiding common mistakes and adopting better logging strategies.
By setting realistic calorie goals, focusing on macronutrient balance, logging as accurately as possible, and staying consistent without overwhelming yourself with perfection, MyFitnessPal can be a helpful tool for success (2, 3).
If you’re struggling to meet your goals, why not start fresh, focusing on what we’ve covered here today? You can also seek personalized advice from a registered dietitian if you need extra guidance. You can share your experiences, celebrate small wins, and connect with others to stay motivated.
*As always, everyone’s weight loss story is different. Weight loss is hard work, and involves a healthy diet and exercise. References to specific client plans are for illustrative purposes only. Consult with your physician before starting any new diet regime.
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