• My fitness pal is recommending more calories based on my workouts or steps taken. Do
I add more calories for calories burned?
-No, you will not add in extra calories to your day for calories burned during workout
• Can I drink alcohol?
-Yes. Alcohol contains 7 calories per gram. Although it is empty calories (meaning it
provides no nutritional support or function), you can still calculate it into your day. I’ve
attached a separate guide for this.
• Can I eat fruit?
-Yes, it’s a carb source
• Can I drink diet soda?
-Yes, you can drink whatever you’d like, just remember you need to track it. However,
zero calorie drinks are ok and don’t have to be tracked. Diet soda is ok to have in
moderation as long as you’re still hitting your water goal.
• I’m not used to eating so much protein. How can I get my protein goal in?
-I personally use protein powder so I’m not eating meat all day long. I do recommend
working protein into every meal, and into most snacks. Other great options are greek
yogurt, fat free cheeses, lean meats, egg whites, tuna packs, protein bars, etc.
• What kind of protein bars do I eat?
-Literally any that you can work into your macros. I usually like one higher in fiber so I
feel fuller if I’m using it to replace a meal. I like Quest, Oh Yeah One bars, Fit Crunch,
Pure Protein, just to name a few.
• I’m hitting my macros in My Fitness Pal, but my calories aren’t being met…
-Mathematically if you hit your macros, you should be hitting your calories. There are
some times that you might not depending on what you’ve used in MFP. Some of the
information might have been input incorrectly from another user, so double check that
first. Second, if you’re eating something high in fiber, ( like whole wheat pitas, English
muffins, wraps, quest bars) these things have dietary fiber subtracted out from the
calories on their label, so if you are logging them in your day, chances are your calories
are going to come up slightly short for that day. You always want to hit your calorie goal,
but with times like this, if your macros are met because of something with high fiber,
don’t add in extra calories to hit your goal.