Using MyFitnessPal is very simple. Here's how our basic process works:

1. Based on your fitness profile, we'll recommend a daily Net Calorie target for you to achieve your weight loss (or gain) goals.

2. As you eat and exercise throughout the day, you need to log your meals and exercise in our Food and Exercise diaries. MyFitnessPal will calculate the number of calories you've consumed from food and burned from exercise and let you know how many calories you have left to eat for the day. If you stick within your calorie limits, you should achieve the weight loss (or gain) you're looking for.

3. The best part of the system is that logging gets easier the more you do it. MyFitnessPal remembers the foods and exercises you like most and makes it easy for you to add those items to your diary. In just a few days, logging can be as fast as 30 seconds — it's literally that easy.

4. Periodically (we recommend once a week), you should weigh yourself and check-in your new weight with the site or the app using our Check-In feature (or "Progress" page in the app). Checking in your weight allows us to track your progress over time and also adjust your calorie goals to reflect your new weight.