Calories, Macros, and Goals

Create a personalized calorie and nutrient plan in the mobile apps or on the website, and see what each one lets you set and review.

Learn how the planning tool sets your calorie budget, where to change it, and the weekly loss limit you can override with a healthcare provider.

Learn how target date, calorie budget and weekly rate are linked, so changing one automatically changes the other two in your plan.

Learn why the app changed your target date and that the previous date cannot be viewed, plus the situations that trigger a change.

Set your plan to maintain your current weight, see how much weight drift the app allows, and learn when it asks you to recalibrate your budget.

Create a weight gain plan by entering a higher target weight, and see how the calorie budget is set and what the app says about gaining safely.

Reset your start date and starting weight with Fresh Start, choose whether to keep your weight history, and see what stays unchanged.

Set your own custom calorie level in My Weight Goal & Plan if the estimated level feels too high, and learn why it is only an estimate.

Learn the default minimum calorie budget the planning tool accepts, where to change it, and why staying above BMR is recommended.

See why your maintenance calorie budget can look higher than a BMR figure from another app, and where to read about changing the calculation method.

On iOS, change your calorie budget, weight goal or Calorie Cycling in My Weight Goal & Plan, and learn the weekly total rule for cycling.

On Android, change your calorie budget, weight goal or Calorie Cycling in My Weight Goal & Plan, and learn the weekly total rule for cycling.

Find out why your macro targets change from day to day, and how to keep them the same by turning off Calorie Cycling and exercise calories.

Choose from 16 macronutrient ratios or set your own macro targets, and see how calorie cycling and exercise calories change them.

Change the main nutrient shown across the app from Calories to fat, carbs, net carbs or protein, and add a secondary nutrient, in the mobile apps only.

Learn how to track specific Nutrients in MyNetDiary

See the full list of 108 nutrients you can track, with their units, from fats and carbs to vitamins, minerals and amino acids.

Understand why macros you set in your plan show a different number on the Dashboard, and which settings change your planned macros.

Explaining the Basic Autopilot feature

Compare Basic and Advanced AutoPilot to choose between a simple hands-off tool and one that uses your food, exercise and weekly check-ins.

Turn on Advanced AutoPilot, see what it adjusts from your weight, activity and weekly review, and fix missing or unexpected adjustments.

Get quick answers on Advanced AutoPilot: where it works, weight maintenance, logging weight, and turning it off to set your own calorie budget.

Turn off Basic or Advanced AutoPilot in the mobile app or on the website, and learn that Advanced is changed only in the mobile app.

Change the day of your weekly Advanced AutoPilot weigh-in and set a check-in reminder, using the Autopilot Settings screen in the app.

Fix Advanced AutoPilot turning off or misreading weigh-ins, with steps for consistent weigh-ins, a slower rate, accurate logging and switching to Basic.

Fix unexpected calorie budget changes, missing exercise calories or tracker sync problems with AutoPilot, using a list of settings and entries to check.

Look through possible reasons you are not losing weight while under budget, such as water weight, sodium and logging errors, and what to tighten up.

Try ways to make your calorie target easier to follow when you feel hungry, such as a slower loss rate or entering an exercise plan.

Understand why the Dashboard apple can be green while Analysis shows too small a deficit, and how AutoPilot, a plan update or Calorie Cycling explain it.

Learn what the green, orange and red apple or circle on your Home screen means for weight loss, maintenance and gain, and why a color can change.

Read the Calories Chart to see how your daily intake compares with your calorie budget and maintenance calories, and where to open it in the app.

Learn how the app turns calories into estimated weight loss and which factors can make your real results differ from the projection.

See which published sources the app's calorie and nutrient recommendations are based on, and when the calorie formulas changed.

Learn why you do not need to log everyday activities like cooking or showering, and when to pick a higher activity level than Sedentary.

Switch your diet type, for example from Keto to Mediterranean, from the Diet Tools tab without losing foods, on the mobile apps only.

Learn that the app does not require a specific diet, and where to find diet types, Premium Recipes, Food Grade and the Ask RD forum for advice.

Read what the A, B, C and D Keto or Low-Carb grades mean for foods, and why one food can show different letters on each diet.

Find gluten-free recipes by filtering Premium recipes or the Recipe Database in the app, and see how to enter or import your own gluten-free recipes.

Check whether the app ranks foods as low, moderate or high FODMAP, and why that is not available for a Low-FODMAP diet right now.

Log urine, blood or breath ketone tests, turn on Ketones Tracking under My Health, and share results with your trainer or dietitian.

Track intermittent fasting by choosing a fasting protocol, turning on Fasting Tracking, and using reminders, a calendar and widgets in the apps.

Log calories quickly when you do not have time to enter each food, and learn which platforms also support quick macros or a name.

Pick the best time of day to weigh yourself for weight loss or gain, and see how often dietitians recommend weighing in.

Find out whether eating late at night affects weight loss, and who should avoid heavy snacks before bed or plan meals around night shifts.

Learn whether a few days off from logging will erase your progress, and how to return to your routine after a break such as travel.

Learn when to seek professional help for binge eating, and how to step back from tracking apps if tracking contributes to it or makes it worse.

Find out why weekly summary emails stopped, from subscription and notification settings to spam and diet type, plus a PDF workaround online.

Learn what to compare between diet apps so you can pick the one that fits your goals.

Check whether the service is covered by HIPAA, and why healthcare professionals cannot upload medical records to it on the web or apps.