Ok...let's get through this. Go to My Trackers, then My Nutrition. At the bottom of the nutrition tracker you will see "Change nutrition goals". Click that. I unclicked all the boxes under meal plan settings because I want to choose my own foods. You choose any, all or none of the boxes on the page, then click "Save your changes".
You can do the same thing with exercises.
I hope this helps. If not, we can walk you through just about anything else on the site. You CAN do this and Sparkpeople can help!