2. BMI (BODY MASS INDEX)
9. MEAL PLANNING & CALORIE TRACKING GUIDES
12. PREMIUM MEMBERSHIPS
What is MyFitScore?
The MyFitScore app acts like a ‘personal trainer in your pocket’ so you can skip the gym, save time and improve your fitness at home. Whether your goal is to lose weight, get fitter or stronger, we’ll help you get results and live a sustainable, healthy and happy lifestyle.
How does MyFitScore work?
MyFitScore uses the latest research into behaviour change and habit formation to help you adopt consistent, healthy habits so you can achieve your goals and boost your confidence. We supplement this with bespoke home workouts based on your fitness level, simple nutrition advice and rewards to keep you motivated so that you can become the best version of you.
2. BMI (Body Mass Index)
What is BMI?
The body mass index (BMI) is a measure that uses your height and weight to work out if your weight is healthy.
The BMI calculation divides an adult’s weight in kilograms by their height in metres squared. For example, a BMI of 25 means 25kg/m2.
What does my BMI score mean?
For most adults, an ideal BMI is in the 18.5 to 24.9 range.
The BMI ranges are split out as follows:
- below 18.5 – you’re in the underweight range
- between 18.5 to 24.9 – you’re in the healthy weight range
- between 25 and 29.9 – you’re in the overweight range
- between 30 and 39.9 – you’re in the obese range
- over 39.9 – you’re in the extremely obese range
If your BMI is below 18.5 or above 39.9, we recommend consulting a doctor before using our app.
Is BMI an accurate measure of my health?
BMI gives a good indication of your health for most people as it takes into account natural variations in body shape. However it is certainly not the only indicator and there are groups of people where it is less reliable.
Muscle is much denser than fat so very muscular people will have a high BMI despite the fact they are a healthy weight for their size.
Your ethnic group can also affect your risk of some health conditions. For example, adults of Asian origin may have a higher risk of health problems at BMI levels below 25.
You should not use BMI as a measure if you’re pregnant. Please get advice from your midwife or GP if you are concerned about your weight.
Why isn’t my weight updating daily?
Our charts are all based on weekly data as we don’t want our users obsessing over daily changes. The weight chart uses your average weekly weight based on all of the weights you have logged in that week. This means it may change slightly as you log your weight through the week but you won’t see separate points on the graph for each day you have logged your weight.
Why do you encourage people to weigh themselves everyday?
We acknowledge that is a contentious issue but rather than viewing scales as the ‘sad step’ we think it is an invaluable tool in achieving your fitness goals if used properly. That means not obsessing over your daily weight, as fluctuations in water retention and other factors can affect this, but rather looking at it on a weekly basis where these factors are smoothed out. And the way you get the best weekly average weight, you guessed it, weigh yourself every day.
Why is it important to track water intake?
Water is essential to maintain the balance of bodily fluids and ensure your brain and other organs function efficiently. It can also help control calories by replacing fizzy and other sweetened drinks.
Water helps energize your muscles so they work effectively during your workouts and helps keep your skin looking healthy.
Top Water Tips
- Buy a reusable 1 litre water bottle that is labelled with hours or measurements up the side and drink at least two litres every day – remember to log your water intake as you go!
- If you feel hungry, try having some water first to ensure it is not just thirst.
Why should I eat Breakfast every day?
Breakfast kick-starts your metabolism, helping you burn calories throughout the day and gives you the energy you need to get things done and focus on what’s important, such as consistently sticking to your health and fitness regime.
Skipping breakfast means you will get hungry later on and will be more likely to snack on high-fat, high sugar foods. Many studies have linked eating breakfast to both losing weight and keeping it off.
Top Breakfast Tips
- Build breakfast into your routine. As long as you eat it within the first couple of hours of your day, you will still be getting the full benefits.
- Try and include at least 30g of protein in each breakfast to help muscle growth and slow the release of hunger hormones. Good protein sources can include eggs, yogurt, nuts, lean meat and fish. Alternatively use a good quality protein powder to supplement your breakfast.
- Incorporate wholegrain foods including wholemeal bread, oats and wholegrain cereals as they can keep you feeling fuller for longer and studies have shown they may help lower the risk of certain types of cancer, type 2 diabetes and stroke.
- Breakfast is the ideal time to get started with your recommended ‘5-a-day’ of fruit and vegetables. Use fresh fruit or vegetables and avoid processed fruit juices.
Why is it important to get a good night’s sleep?
Poor sleep affects hormones that regulate appetite leading to an increased risk of weight gain and obesity. Sleeping less than 6 hours per night is also linked to an increased risk of heart disease, stroke and type 2 diabetes.
However getting at least eight hours of sleep can improve your immune function and help fight the common cold as well as maximising your physical performance, problem-solving skills and memory.
Top Sleep Tips
- Most people need between 7 and 8 hours of good-quality sleep a night to function properly.
- Keep regular sleeping hours. This programmes the brain and internal body clock to get used to a set routine.
- Wind down for an hour before you go to sleep by avoiding electronic devices and doing something else you find relaxing.
- Make sure your bedroom is a relaxing environment and is dark, quiet, tidy and kept at a temperature of between 18C and 22C.
How do you calculate my FitScore?
Your FitScore is based on the number of reps that you log for each exercise during each round of the FitTest. Each rep has a certain score associated with it and we add up all of those individual scores to give you your overall FitScore.
What does my FitScore mean?
Your FitScore represents your fitness level at any point in time and as you get fitter you should see this improve – that is the aim of the app! As we increase our user base and have more people taking the FitTest we will look to provide some comparative data showing how your FitScore compares to other users.
How do you create the bespoke workouts?
Our unique algorithm reviews your FitTest results to create a bespoke workout plan based on your performance. For example, if you scored highly during the squat jump element of the FitTest but poorly during the Push Ups it will create harder Lower Body workouts for you and easier Upper Body workouts. As your performance improves and you get fitter and stronger then your weekly workouts will also get more challenging.
What are calories and macronutrients (macros)?
The energy that you eat and burn is measured in calories. Meaningful weight loss requires consistently eating less calories than you expend and meaningful weight gain requires eating more.
When it comes to improving your body composition, the balance of macronutrients (macros) you eat is important. Despite all of the fad diets out there, the key to long-term health, happiness, and well-being is consistently eating a balance of all three macros – protein, carbohydrate and fat.
Protein helps you build or maintain muscle mass, boosts metabolism and reduces cravings. Carbohydrates provide the body with the energy it needs and are a good source of many vitamins and minerals. Dietary fat is involved in many vital physiological processes including cell maintenance, hormone production, insulin sensitivity, and more.
How do you calculate my calorie and macronutrient targets?
We use two scientifically proven calculations to calculate the amount of calories you expend each day on average. If you have extremely low or high levels of body fat the calculation will be more accurate if you include your body fat %.
Depending on your goal we then adjust your daily calorie target as follows:
- Lose weight – reduce by 500 calories (c. 1lb/0.5kg weight loss per week)
- Maintain weight – no adjustment
- Gain weight – add 200 calories (to gain muscle without fat)
We then calculate your macronutrient requirements based on the following split of calories which gives an effective and sustainable balance of all three macros:
- Protein – 35%
- Carbs – 40%
- Fat – 25%
What is the best way to hit my calorie and macronutrient targets?
Calorie planning and tracking is the most reliable way to lose fat and build lean muscle.
The most effective solution is meal planning which involves creating a food plan that meets your calorie and macro targets and then eating this daily for a period of time before updating it. The benefit of meal planning is you know you will hit your targets every day and you can include meals and foods you enjoy. See our simple guide to meal planning below.
If you struggle to eat the same meals everyday then you can track your calories using a free app such as MyFitnessPal. The benefit of this is that you can eat a variety of foods and meals but it takes more effort and is harder to ensure you exactly hit your calorie and macro targets every day. See our simple guide to tracking your calories and macros below.
9. Meal Planning & Calorie Tracking Guides
How can I earn FitCoins?
Within the MyFitScore app there are multiple ways to earn FitCoins and we try and make this as clear as possible throughout the app.
When you log all of the healthy habits within the app you can earn FitCoins as follows:
|Log Weight||10 FitCoins||Daily|
|Log Waist||25 FitCoins||Weekly|
|Log Progress Pic||25 FitCoins||Weekly|
|Log Craving||5 FitCoins||Per Photo|
|Log Water||Up to 8 FitCoins||Daily|
|Log Sleep||Up to 8 FitCoins||Daily|
|Log Breakfast||10 FitCoins||Daily|
You can also earn FitCoins for the following actions:
|Take FitTest||50 FitCoins||Weekly|
|Take Workouts||100 FitCoins||Weekly (Premium Members Only)|
|Invite Friends||50 FitCoins||Unlimited|
|Friend Joins||50 FitCoins||Unlimited|
How do I redeem my FitCoins?
Once you have earned sufficient FitCoins you will be able to click on the ‘Redeem FitCoins’ button in the ‘Rewards’ screen within the app. You will then see 3 prize boxes and you can select to reveal 2 of these. You must then claim one of these rewards.
How many FitCoins do I need to earn a reward?
The number of FitCoins you require to earn each rewards is dependent on your membership level as follows:
|Premium||1,500 FitCoins||(Double Rewards)|
|Lifetime||1,000 FitCoins||(Triple Rewards)|
|Founding||750 FitCoins||(Quadruple Rewards)|
What rewards can I win?
The rewards available on MyFitScore include a monthly cash prize, e-vouchers, free products as well as discounts and offers from our brand partners that are not available elsewhere. For a full list of currently available prizes please see the ‘Prize List’ section within the app.
12. Premium Memberships
How to Cancel, pause, or change a subscription on Google Play
Please follow the instructions from this link: Google Play Instructions
What Premium Memberships are available?
There are three levels of premium membership available as follows:
|Premium||£7.99||Monthly||Bespoke Workouts, Double Rewards|
|Annual||£59.99||Annual||Bespoke Workouts, Double Rewards|
|Lifetime||£199.99||One Payment||Bespoke Workouts, Triple Rewards|
How long does a Lifetime Membership last?
It lasts for as long as you continue to use the app, nothing more to pay! If you use the app for 10 years that would work out at less than £1.67 per month. You also get extra rewards for upgrading to Lifetime membership so what are you waiting for?!
I have an idea/suggestion – and I would like MyFitScore to know about it!
Great. Please email us at firstname.lastname@example.org and we’ll feed it into our development cycle.
I have an issue with the app – how do I get in touch with MyFitScore?
Please email us at email@example.com letting us know what the issue is and we’ll respond to you as quickly as we can.
Where can I change my unit preferences?
In Profile Settings you can choose the units you prefer. Scroll down until you see Unit Preferences. There you can make your required changes.
How can I delete my MyFitScore account?
In order to delete your MyFitScore account:
– please go to More in the app and
– click on the Delete your account button
– click on YES in the pop up
*Note: Uninstalling the app will NOT automatically stop your subscription – you have to cancel the subscription separately on the payment platform used. Uninstalling the app will NOT delete the account you have registered.