Alright, let's talk about how to get started with My Fitness Pal. So, first thing you're going to do is sign up. You can log in with Facebook or you can sign up with email. And then once you sign up, it'll take you through the process where it'll help you set your weight loss goals based on your target. So let's pretend I'm signing up with my email, I just pick a user name. I'll just say it's a goal of Molly to since a girl Molly is my actual username.
And then just type in an email address. Yeah, so don't email me here. This is a like my throwaway email address. It's just for illustrative purposes only and you just pick a password. If you want to opt in to their newsletter, you can if not, you don't have to anyway And then you just continue. So now this is where you're going to set your weight loss goals.
First, it's going to ask you, it's going to so let's walk through this tell us a little bit about yourself. This is the information they're going to use to create a personalized diet plan for you. So first, you want to start with your current weight. Let's say you're 180 pounds, five foot 10. And let's say your goal weight is 165. And you're a male date of birth, January 1 9075.
So let's say you're 30 years old. tell you that right now. You're four years old. Okay. Anyway, Country us zip code, whatever. I'll just 32256 It's my works good.
And then you're going to describe how active you are. So if you're lightly active just keep in mind that these are relate more to like what you're doing every day like as part of your job. Not so much like how much you're exercising so even if you exercise like a few times a week, but you're sitting at a desk all day I would put sedentary so that's what I'll just leave that here as an example. Now, if you're on your feet a lot like you're a teacher or something then you might put lightly active or if your job involves like a lot of physical activity, you'd put more active but I think most people are probably going to be sedentary. How many times a week you plan on exercise. sizing, this section doesn't actually matter for your calorie target.
It's, it's not going to make a difference. But you can set it if you want, let's see 123 workouts per week or 30 minutes, that's just going to say, an exercise goal for you, but it's not going to impact the calories that it calculates. And then how do you want to track you want to tracking calories, leave it like that. Now this last part is important. It's gonna say it's gonna ask you what is your goal for weight loss. So if you want to lose one pound per week, it's going to give you a different calorie target than if you wanted to lose half a pound per week, for example, or two pounds per week.
Now it doesn't let you go higher than two which is good because then you'd probably be in too high of a calorie deficit or, and it would be too hard to hit that type of level of calorie. So let's just leave it on one pound per week. We'll save and continue. And then that takes you to the section where it lets you invite friends and what And you can do that if you want or you can skip it. Now, this is what your suggested fitness and nutrition goals are. So it's gone ahead and created the personalized diet profile for you.
Your target is going to be 1600 and 70 calories a day based on what you entered. And it'll even create these macronutrient breakdowns for you which you can change and we'll walk through that later. This is going to be your your goals for fitness in terms of workouts and calories burned through that through your exercise and you know, your target weight loss is one pound per week, you should lose five pounds by in five weeks from now. So, so that's what that's what it does for you. That's how you get started. And then you can just click the Get started now button and it'll take you to your homepage and this is kind of where you'll you'll get taken every time you log in from now on.
There's sections for food and exercise. So this is where you're gonna log your food and your exercise your goals, you can change those. And this is your daily summary. So this is going to be, it's going to tell you how many calories you have left in the day based on what you've already recorded. And then you can also add exercise and food here. And there's other features like you can start a blog, you can interact with community.
You can connect other apps, fitness apps, there's lots of different things you can do. But the main thing is you're going to track your calories, you're going to track your food, you're going to track your exercise, and keep tracking towards that, that that target that it's set for you. And then you should lose the weight in the predetermined amount of time that the weekly weight loss goal that you set for. So in this example, one pound a week