Make sure you are on your home page. Click "Goals"
Choose the "Custom" option.
.Once you find out what your BMR and TDEE is type in under "Net Calories Consumed" the calories you plan on eating everyday. Also type in Under "Workouts / Week" How many works you plan on doing and for how long. You can also type in how many calories you plan on burning each week. I did 2400 which is an average of 400 a day.
Typically 40% of your daily intake is carbs, 30% is Protein and 30% Fat. Now remember these are all "GOOD" Carbs, and Fat. IE: Brown Rice, 100% whole wheats, veggies, avocados, oils, etc. NO McDonalds, Burger King or Wendys.. except for cheat days!!!
Also Check out this post for more info on eating under your TDEE but staying above your BMR!!!
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