MyFitnessPal is a FREE app that everyone can use to be able to help them dial in their nutrition. Here is a guide on getting started and how you can use it to reach your fitness goals.
1) Setup: After downloading the app and signing in, the interface will prompt you to enter information including weight, height, age and level of activity. All of these are used to then calculate how many calories you need. My biggest recommendation at this part is to not underestimate your weight. Even though you may not want to, using a scale is going to be more accurate than just estimating your weight. If you want to be real about your goals, you need to not shy away from the truth.
2) Calculate Macronutrients: Under the settings, you are able to adjust the percentages and intake of protein, fats and carbohydrates. The default settings are not bad but they can adjusted accordingly. Macronutrients also depend on the level of endurance training. Endurance training consumes and burns up energy so you will need to increase carbohydrates.
For Weight Loss & Maintenance: 35% Protein / 25% Fats / 40% Carbohydrates
For Weight Gain: 40% Protein / 20% Fats / 45% Carbohydrates
3) Start Tracking: If possible, weigh your food and scale the barcode of the labels to get the most accurate measurements and tracking to ensure that your calculations are correct. Once you start entering your food, it will save it and make the inputting much easier!