Step 1 – Download & Read “MyFitnessPal: Calorie Counter” App Guide
iPhone
TPC – MFP – iOS.pdf
Android
TPC – MFP – Android.pdf
Step 2 – Download & Read The “TPC Mini Guide”
Step 3 – Download “MyFitnessPal: Calorie Counter” App
iPhone
https://apps.apple.com/ie/app/myfitnesspal-calorie-counter/id341232718
Android
https://play.google.com/store/apps/details?id=com.myfitnesspal.android&hl=en_IE&gl=US
1. Select: “App Store” App.
2. Search: “MyFitnessPal: Calories Counter”.
3. Select: “GET”.
4. You’ll be prompted with the message:
“Confirm Double-Click to Install. Confirm with Side Button.”
5. Use Face/Touch ID to download the “MyFitnessPal: Calories Counter” App.
6. Select: “OPEN”.
7. Once you open the “MyFitnessPal: Calories Counter” App, you’ll be prompted with the message:
“MyFitnessPal Would Like to Send You Notifications.”
Select: “Allow”.
8. Select: “SIGN UP FOR FREE”.
9. You’ll be prompted with the message:
“Welcome! Let’s customise MyFitnessPal for your goals.”
10. Select: Either “CONTINUE”, “Continue with Apple” or “Continue with Facebook”.
11. For these instructions, “CONTINUE” was clicked.
Note: The information you select below is used to estimate your calories, so don’t worry about this information, as we will be adjusting your calories and protein once the “MyFitnessPal: Calories Counter” App is set up.
12. Under “Goal”, then “What is your goal?”, select “Lose Weight”. Select: “NEXT”. “Lose Weight” in this instance is synonymous with “Lose Fat”, so don’t worry if you’re not trying to “Lose Weight”.
13. Under “What is your baseline activity level. Not including workouts – we count that separately.”, select “Not Very Active”.
Select: “NEXT”.
14. Under “Please select which sex we should use to calculate your calorie needs:”, select “Female”.
15. Under “How old are you?”, select your age.
16. Under “Where do you live”, select “Ireland” using the Location Dropdown List.
Select: “NEXT”.
17. Under “How tall are you?”, select “Your Height” in centimetres. Use the same height as you used in your InBody App.
18. Under “How much do you weigh?”, enter your weight from your most recent scan in the InBody App.
19. Under “What’s your goal weight?”, enter roughly the “goal weight” you’d like to be. If you’re not looking to lose much weight, just enter 1 kg lighter than how much you currently weigh.
20. Under “What is your weekly goal?”, select “Lose 0.5 kilograms per week (Recommended)”.
Select: “NEXT”.
21. Under “Create Account” > “Almost done! Create your account” enter the same Email Address and Password (10 character minimum) that you used on the Booking App and the InBody App.
22. Check the circle beside “By signing up for MyFitnessPal, you are agreeing to our Privacy Policy and Terms.”
Select: “NEXT”.
23. Under “Data Consents”, select “Accept All”. Select: “Accept”.
24. Under “How did you hear about us”, select “Doctor/nutritionist/trainer”.
25. You’ll be prompted with the message:
“Account Created.
Congratulations!
Your custom plan is ready and you’re one step closer to your goal weight.
Your daily net calorie goal is:
#,### Calories
You should lose:
2.5kg by Day Month”
26. Check the circles beside:
“Keep me on track with reminders.”
“Use my phone to track my steps.”
“Send me the latest news, innovations and offers from MyFitnessPal.”
Select: “Continue”.
27. You’ll be prompted with the message:
“MyFitnessPal Would Like to Access Your Motion & Fitness Activity.”
Select: “OK”.
28. Select the “x” on the top-right corner as your screen as you don’t need to pay to be a “Premium Member”.
29. You’ll be prompted with the message:
“Allow MyFitnessPal to track your activity across other companies’ apps and websites?”
Select: “Allow”.
30. Under “What was the last meal you ate? Select a meal.”, select “Skip”.
Note: You’ll also have to verify your email address. You’ll receive an email from MyFitnessPal via no-reply@myfitnesspal.com with the subject line “Verify your email address”. The email with state:
“ONE MORE THING: WILL YOU CONFIRM YOUR EMAIL ADDRESS?
Welcome to MyFitnessPal. To help protect your privacy (and be sure we have the right address), please tap the button below.
VERIFY
Or copy/paste this link into your browser:
https://www.myfitnesspal.com/account/verify-email/randomassortmentofnumbersandletters
If you received this email by mistake or did not authorise the request, please contact support
Thanks!
The MyFitnessPal Team”
Step 4 – Calculate Daily Calorie Target
Basal Metabolic Rate (BMR) = Amount Of Daily Calories You Should Consume For Rapid Fat Loss
Tutorial: https://youtu.be/tzhxT1qSJMU
1. Open the InBody App.
2. “Basal Metabolic Rate (BMR)” can be found in the InBody App in 2 places under the “InBody Results” tab.
3. When you open the InBody App, the “InBody Results” tab should already be pre-selected.
4. Whilst staying on the “InBody Results” tab, scroll down to the bottom of your phone screen.
5. Under “Research Parameters” you’ll see your “Basal Metabolic Rate (BMR)” in kilocalories, which is another word for calories.
Note:
1. You can also find your “Basal Metabolic Rate (BMR)” on your digital InBody Results Sheet by selecting the grey “Document Icon 📄” on the bottom-left corner of your phone screen.
2. “Basal Metabolic Rate (BMR)” is on the middle-right of your digital InBody Results Sheet under “Research Parameters”.
3. To zoom in to see your “Basal Metabolic Rate (BMR)”, place your thumb and index finger together on the middle-right of your phone screen, then spread your thumb and index finger away from each other to zoom in. You’ll then be able to see your “Basal Metabolic Rate (BMR)”.
Note:
1. If this is your first time accessing your digital InBody Results Sheet, you’ll be prompted with the message:
“InBody Would Like to Add to your Photos.
InBody uses your photos to share. You won’t be shared without your permission.”
2. Select: “OK”.
3. Select: “Confirm”.
Step 5 – Calculate Daily Protein Target
Daily Protein Grams = Fat Free Mass X 3.5
Daily Protein Calories = (Fat Free Mass X 3.5) X 4
Tutorial: https://youtu.be/fJxPgpRINs8
1. Open the InBody App.
2. “Fat Free Mass” can be found in the InBody App in 1 place under the “InBody Results” tab.
3. When you open the InBody App, the “InBody Results” tab should already be pre-selected.
4. Whilst staying on the “InBody Results” tab, scroll down to the bottom of your phone screen.
5. You can find your “Fat Free Mass” on your digital InBody Results Sheet by selecting the grey “Document Icon 📄” on the bottom-left of your phone screen.
6. “Fat Free Mass” is on the top-right of your digital InBody Results Sheet in the 1st table named the “Body Composition Analysis” table.
7. To zoom in to see your “Fat Free Mass”, place your thumb and index finger together on the top-right of your phone screen, then spread your thumb and index finger away from each other to zoom in. You’ll then be able to see your “Fat Free Mass”.
8. Then, swipe up to close the InBody App.
9. Open the “Calculator” App on your phone and multiple your Fat Free Mass number by 3.5 to get the number of grams of protein you should consume per day. Note: Your Fat Free Mass number will be different to the number used in this example.
10. Then, multiply this number by 4 to calculate the number of calories of protein you should consume per day. This is because there are 4 calories in each gram of protein.
Step 6 – Calculate Daily Carb & Fat Targets
Basal Metabolic Rate (BMR) – Protein Calories = Remaining Calories For Either Carbs/Fats
Step 7 – Set Daily Calorie Target In MyFitnessPal
1. Select: “Dashboard” (1st tab on the bottom-left).
2. Select: “Calories”.
3. Select: “Goal”.
4. Under “Default Goal”, select “Calories”.
5. On the keypad, select “Backspace” 4 times until the “Calories” field is blank.
6. Type your “Basal Metabolic Rate (BMR)” in the “Calories” field.
7. Select: “White Tick” to save your “Calories”.
Example
My Basal Metabolic Rate (BMR) is 2299 kcal.
Therefore, I consume 2,299 calories per day.
Note: Ignore “Exercise Calories”.
Step 8 – Set Daily Protein Target In MyFitnessPal
1. Select: “Dashboard” (1st tab on the bottom-left).
2. Select: “Calories”.
3. Select: “Goal”.
4. Under “Default Goal”, select “Protein”.
5. Under the brown “Protein” text, scroll through the different percentages until your “Protein” grams are just above your Fat Free Mass X 3.5.
6. Your remaining percentage of calories are then allotted to fats and carbs. The percentages you assign to fats and carbs are personal preference. At TPC our preference is to set fats at 20% which allows for more food volume to be consumed through carbohydrates while also keeping food tasty due to having some fat.
7. Select: “Grey Tick” to save your “Macronutrient Percentages”.
Example
My Fat Free Mass is 89.3 kg.
Therefore, I consume 313 g of protein per day.
Fat Free Mass X 3.5
= 89.3 kg X 3.5
= 313 g protein per day
Then, under “Protein”, I scrolled through the different percentages until my “Protein” grams was above 313 g. Therefore, I consume 55% of my daily calories from protein. My remaining 45% of daily calories can come from either fat or carbs. It doesn’t matter.
Step 9 – Record Your First Meal
1. Select: “Diary”.
2. Select: “Breakfast” > “ADD FOOD” > “Scan a Barcode”.
3. You’ll then be prompted with the message:
“This barcode was matched to: [Name Of Food Item].”
4. Select: “Serving Size”.
5. Type: “Number Of Servings”.
6. Select the grey tick to save the diary entry.
7. You’ll be prompted with the message:
“Food logged!”
Step 10 – Troubleshooting – Not Losing 0.5 Percent Body Fat (PBF) Per Week?
1. Was Your InBody Scan Done Correctly?
Q1. Did you remove your shoes, socks, belt, jumper/hoodie, jewellery/accessories, phone and empty your pockets before your scan?
If Yes… ↓
Q2. Did you place your heels on the edge of the rear sole electrodes?
If Yes… ↓
Q3. Were your arms straight, at 45 degrees and not touching the sides of your body?
If Yes… ↓
Q4. Did you remain still, quiet and breathe normally during your scan?
If Yes… ↓
Q5. Did you use the bathroom before your scan?
If Yes… ↓
Q6. Did you do your scan before your session?
If Yes… ↓
Q7. Are you wearing the same amount of clothing as your previous scan(s)?
If Yes… ↓
Q8. Did you complete your scan at the same day and time of day as your previous scan(s)?
If Yes… ↓
Q9. Do you have a fever/cold?
If Yes… ↓
2. Have you tracked every meal, including alcohol and snacks, over the last 7 days?
If Yes… ↓
3. Is your “Last 7-Day Daily Calorie Average” less than or equal to your Basal Metabolic Rate (BMR)?
1. Select: “More” (tab on the bottom-right with three dots).
2. Select: “Nutrition” > “Calories” > “Week View” > “Total”.
3. The “Daily Average” calorie number should be less than or equal to your Basal Metabolic Rate (BMR).
If Yes… ↓
4. Is your “Last 7-Day Daily Protein Average” greater than or equal 3.5 grams per kilogram of Fat Free Mass?
1. Select: “More” (tab on the bottom-right with three dots).
2. Select: “Nutrition” > “Nutrients” > “Week View”.
3. The “Avg” column number in the “Protein” row should be greater than or equal to 3.5 grams per kilogram of Fat Free Mass.
If Yes… ↓
Drop daily calories 100 kcal below Basal Metabolic Rate.
Other Less Important Nitty-Gritty Details
What’s the lowest of each macronutrient permitted?
Minimum protein intake per day in grams = Fat Free Mass X 3.5.
Minimum fat intake per day in grams = 0.5g per kg of bodyweight.
Minimum carbohydrate intake per day in grams = 1g per kg of bodyweight.
Minimum fibre intake per day in grams = 10 grams per 1,000 calories. Therefore, for example if you are consuming 1,500 calories per day you would set a minimum intake of 15g of fibre, or 20g of fibre if you were consuming 2,000 calories per day.
Fruit & Veg Minimum Guidelines
Fruits = 1 serving per 1,000 calories.
Vegetables = 1 serving per 1,000 calories.
Fluid Intake Guidelines
Method 1 = Calculations based off your bodyweight.
– 1 litre of fluids for every 25 kg of your bodyweight.
Method 2 = Based off your urinations, i.e., more qualitative in nature based on your individual needs.
– 5 clear urinations per day (2 of those shortly after training).
Include all of your fluids except for alcohol. Yes, even things we see as “dehydrating” like coffee, actually do more to contribute to our fluid intake that detract from it. So all fluids, including coffee, diet soda, milk, juice, tea, flavoured waters, and any drink (besides alcohol) will count towards this intake. We don’t count alcohol because it is in fact dehydrating and makes you urinate more fluid out than you take in.