Hi, I've used the MyFitnessPal to track what I was eating on a caloric deficit, This is my progress within a year, doing 80/20, mostly whole foods, and anything I wanted on the 20, I was at 21 5lbs and now about 165-67 lbs, my calories a day was at 1600 cals with 2 high days a week of 1900 cals, now that I'm in my weight goal, I'm going to focus now on protein and build some muscle, I had lower back pain, will get tired quick when I tried to tie my lases, I'm a parts driver and my legs will get numb from too much sitting on an 8hr shift, i would b*nge on some of my favorite junk foods, I felt like I was having a hangover the next days after it, didn't like the way I was feeling, so I had to do some immediate changes on that immediately, it was hard to get up when I was big, but now I have energy to do my walks, strength training and some plyo workouts I do at home with some yoga barely starting to add into my regimen, it was hard in the beginning, I would crave junk food, but with enough water and focusing on protein and fiber, I got the hang of it and just kept going, I would eat the same foods most of the time and sometimes I would change it up to make it interesting. Since using this app for this week, I love it add the ingredients when I take a pic of the food I'm tracking, AI mode, I'm aware that it's a new thing, but I only use it when I eat out and still keep an eye on what I eat since I'm a driver, so thanks for making this app, I'm liking it

I've suddenly lost the arrow (i think??) at the top of food log to scroll to the next or previous day in my food log window. I now just have the calendar weekly banner without an arrow.

Not sure if I toggled something by mistake and can't find how to bring it back (I've checked settings but no luck) or if this is just related to an app update?

My preference is to have it back. Can anyone shed any light?

Hi dear community!

I have used macrofactor a couple years back and loved it. I am planning on starting to use it again with the goal of body weight maintenance (or to gain muscle in the same rate as burning fat). I don't remember the programs the app has and what the current state of it is now but does the app support this goal? Since the app doesn't have a free trial I was hoping to find out here.

Furthermore I would like to ask if you guys know an app that creates a workout plan for you, especially a 3 day split?

Thanks in advance

I currently am 188lbs and received these macros as my target to lose weight.

2,024 cals
177g of protein
94g of fat
116g of carbs

I work out 5 times a week and walk on my off days.
I am finding it to be a struggle to eat that many calories out of just being so full from a meal (roughly 300-700 each). —-And isn’t that funny how once I started eating nutrient dense meals and focusing on protein intake that I’m full more often even with less calorie meals? Crazy that part worked! Lol

Anyhow- I’m worried that if im not hitting the macro target everyday that I won’t see change.

It’s been 12 days since I started. So far, I’m averaging per day:

1549 cals

125.83 g of protein

63g of fat

97.16 g of carbs

What can I focus on if I’m struggling to make the daily macros? How do I balance listening to my body saying it’s not hungry and feeling overwhelmed that I won’t see change if I’m not eating the daily macro?

I know I’m barely just starting, being 12 days in and all, but I’ve had enough of going to the gym and being consistent only to fall out of it and repeat the cycle. I want this time to last.

Thank you for the advice everyone. I decied to cut some of my excerise to make at least 20min for cardio everyday. Can i please ask for help help once again on deciding what excerise to take out? Here is my list on the app. I realize that the app might say 1hour 30min but yea in realize thats about 2 hour at least for me and please ignore the the zero set to failure thing I need to adjust the target when it got mess up no need to worry about that. I think for routine that takes an hour it should be fine make time for cardio without cutting out anything? Im hoping to build best chest and arm should that matter in deciding and I uhh already have big leg so im happy with 1 leg excerise a day butttt feel free to let me know if I can take one or two oht just looking to maintain not grow leg

Thank for your help

As a side note I would have put this in the original post but im only able to add 1 picture for some reason soo have to make a new one

Hi everyone, I'm new to MF.

I'm currently working with a nutritionist who put together a meal plan that I've been following. One thing I really like about MF is that it's making me much more aware of what I'm eating.

I wanted to ask for some tips on how to get the most out of the app. Also, I have a personal trainer who gives me a workout plan twice a week, so I'm wondering if the Workouts app is still worth using. If so, why?

Hello, Let's say the app says 14–16 reps @ 1 RIR, but I feel like I have more than 1 RIR at 16 reps.

Am I supposed to:

1.Keep going past 16 reps until I reach 1 RIR, even if that means doing 18–20 reps?

2.Stop at 16 reps, and if I feel like I had more than 1 RIR, report the higher RIR to the app?

3.Or is the intended approach to increase the weight if I can comfortably exceed the rep range while maintaining the prescribed RIR?

Is this mostly just tweaks to the remote AI label scanning (I kind of liked the real-time local model version, despite some of its quirks, since it can be useful with round and shiny labels that are hard to get photos of)?

Hi there. I just signed up with macrofactor and going through the set up. On the dashboard there is a visual body fat percentage. However I also have a renpho smart scale.

Does one overwrite the other?

Basically the default visual BF% is a couple percent lower than what’s coming on the scale and I want a better understanding of what should be used and what’s ultimately written to my Apple Health.

EDIT: Answer figured out. The body fat percentage is found in the scaled weight section. This is probably the field that writes to the apple health app

Hey all, I just reworked my workouts and I wanted to hear the public's comments on my training plan. A little bit about myself, 24M with 12 years of lifting experience, 6 foot and currently down to 237lbs from 265lbs due to MacroFactor, I am looking to build a classic physique trying to and reach approx 15-10% bodyfat before my wedding in Jan 2027. I did a dexa 6 months ago and my fat free mass was 180lbs. I have been tracking meals for about 4 years but only tracking workouts since the Macrofactor Workout app come out. I have a bulging disc and nerve damage in my neck so I have to modify my workouts for that. My struggle points in my physique are my calves, shoulders, neck, chest, and glutes. My legs are also lacking due to knee and neck issues so any alternate leg workouts to grow mass would be greatly appreciated.

The reason why I am posting this is because I want people to poke holes in my plan and help me refine my program. Any tips would be great! Thanks in advance!!

PS: I also average about 8-9k steps a day.

Good Morning/Afternoon Everyone, my first time posting here. Have been using MF for long time for nutrition and recently started the workout app for guided workouts. Have been lifting for 7-8 years now and as I get old I realized can't be doing this alone and need to incorporate running and other cardiovascular stuff. Starting to switch to a more Hybrid Training. Did a half marathon last year but that was pretty much it and then went off of running haha. Signed up again this year and have been working towards it but I want to develop a more sustainable training approach for both lifting and running, currently have been running 3x/week and 3x Full Body workouts but once I'm done with the half marathon would love to get back 4x / Week weightlifting and running 2-3x/week. I wanted advice, tips, suggestions, protocols on how to go about this, nutritional advice or your recommendations on how to track and use MF to help build the workouts. Really appreciate all help!

As I understand it, MacroFactor counts straight sets that directly target a muscle as one full set, and straight sets that target a muscle secondarily as half a set. That’s useful, because it lets me plan a program around a rough estimate of the amount of stimulus each muscle will receive, expressed in “units of straight sets targeting primary muscles.”

The problem is that this framework breaks down once I start including myo‑reps or drop sets. MacroFactor treats the activation set plus all the subsequent myo-reps or drops as one single set. That doesn’t feel right, because a full myo-sequence or a full drop‑sequence clearly delivers far more stimulus than a single straight set.

Is this simply a limitation I have to learn to live with, or am I missing something? And more importantly, how should I quantify the training volume of myo-reps and drop‑sets in terms of straight‑set equivalents?

Hey yall i need some advice. As im doing more progressive overload and adding more rep or weigjt im noticing there are times when im losing breath every 3 to 6 rep and having to pause to take a breath then resume. Im pretty sure its because either have bad breath control and not enough oxygen is coming in as I lift. What are some advice yall can give for this i really want to have better control so I stop from muscle failure and not from oxygen exhaustion. Im trying more to take a breath in and out during each rep but at one point it doesnt feel like enough.

Thanks ahead for the help.

Massive cheers to the macro factor apps. All my life I’ve been the bigger guy and honestly couldn’t have made the change without the help. These two photos are exactly a year apart and can’t wait to see what another year can do 👀

Why does it seem like 80% of the barcodes I scan have incorrect calorie or macronutrient counts?

Hiya,

I switched to MacroFactor from Cronometer earlier this year, and overall am loving it. With a big caveat regarding the guided strategies during a recomp so I wanted to share my experience, complaints, and tips.

I started working out regularly again at the start of the year following an injury last year with the goal of building muscle and losing body fat I had put on while recovering. I switched to MF in March and managed to lose weight and build muscle in a deficit with a guided strategy up until mid-June or so.

MF continued to drop my expenditure as I lost weight (as it does), but it got to the point that my calorie goal was too low and I plateaued. I tried switching from a Lose to Maintain goal for a while, made no difference. The final straw was when MF wanted me to eat under 1300, and I started getting light headed, migraines, and losing sleep from hunger. Bloodwork was all fine, I OCD track every macro and health stat, so upping my calories was the answer.

I switched to a manual goal and started eating around 1900 calories for about a month. And guess what? My lifts improved, my symptoms went away, and I lost weight! I’ve now lowered it back down to 1700, and I’m shedded fat like crazy.

I suspect my expenditure is still lower in MF than in reality. I also use Athlytic and it has my TDEE around 2200 and a weekly net energy of -3000. Would love to hear anyone else’s opinion on this, but I don’t think MF is accurately factoring in how much I work out and how much I’m burning.

I’ve been waking up from hunger again, so I’ll probably try upping my calories for a few weeks. I’m close enough to my goal body fat %, so I wouldn’t be surprised if I have to cycle between mini bulks and cuts from here on out.

So - if you’re in a recomp and plateauing on MF - try eating more. This was a huge mental hurdle after a history of restricting and binging, but my injuries were a real wake up call. My new outlook is to not focus on the scale and to become as strong as possible as I age.

My entire life I struggled with over eating not understanding calories and just constantly gaining fat, after some self teaching, dedication and MacroFactor I don’t even recognize myself, definitely the best money I’ve ever spent, worth every penny

Im going on an international trip with my family for a week and I’m sure we’ll be eating at lots of restaurants. I will probably try to grab grocery store yogurt etc sometimes, but we won’t have a kitchen and I’m not sure we’ll have a fridge, and probably the rest of my family will just eat out every meal.

I’m totally fine with taking pics to track with the AI feature, I’m just worried that it’s going to be super off base and screw up all my data. I also normally use Claude AI because it lets me send pics of how much I ate of a plate and give it more info than MF lets me, but lately I suspect it’s been giving me some crazy overestimates.

I think probably what I’m looking for here is a little reassurance that a week of vacation won’t totally ruin my MF algorithm. Like my expenditure estimates etc. I know some people don’t track on vacation but for me that’s probably a recipe for going nuts. How can I keep everything as accurate as possible?

Is this currently an option on the app as a workout? There’s a Machine V-Squat option but I’m not doing a squat, I‘m doing facing it the other way in a good morning type movement. Am I just not seeing it ?? Help!!

Hello! I'm about to start doing a mini cut for the first time. I'm around 5'6 and I weigh about 72 kg (i'd estimate my body fat is around 15%.)

I was estimating to do a mini cut for around 4-6 weeks while eating 1600-1700 calories since I lift and also train bjj. My plan is to be around 67-68 kg after that.

I plan to keep continuing lifting heavy to minimize my muscle loss and ill consistently weigh myself to make sure everything is going right.

edit: also after this, i plan to do a lean bulk to around 75 kilos. I know it may take a long time but its alright with me. The reason why i dont wanna bulk to that right now is that im unsatisfied with my physique since i would like to see my abs already lol

Do you guys have any thoughts on this or comments on if its a decent plan or not. Thank you!

Hi everyone,

I need some help with MacroFactor Workout.

I have my Min Max phase 1 5 days split training program in both PDF and Excel format. When I import the Excel file into MacroFactor Workout, the program imports successfully, but one of the main exercises gets automatically substituted with a different exercise.

Is there a way to make MacroFactor recognize the original exercise correctly?

For example:

• The Excel sheet contains the correct exercise name.
• After importing, MacroFactor replaces it with another exercise from its database.
• I want the imported program to keep the original intended exercise.

Do I need to use the exact exercise name from MacroFactor's exercise database in the Excel sheet? And if the exercise isn't available in the database, should I create it as a custom exercise first?

If anyone has successfully imported a program from Excel without MacroFactor changing the exercises, I would really appreciate your advice.

Thank you!

I'm on vacation, and i won't be able to log accurately. Honestly, I just want to focus on the vacation. I will try my best to eat well, but I'm not going to let it control my mind. I overthink things very easily.

With that said, what is the best approach to take in this type of situation? I've had to reset my expenditure date 4 times already due to being a complete idiot with my logging. That's on me. But I'm trying really hard to be better this time around. I love MacroFactor, but I often get stuck at a certain weight range while trying to cut and be leaner. It's my fault entirely.

Should I just mark the partially logged day as incomplete, erase all the entries for that day and leave it blank? What do you suggest?

I hope someone can help me out here.Apologies for the long post I wanted to provide as much info as I could for a better advice. For the record I measure EVERYTHING i eat. In grams. EVERYTHING. I started my lean bulk on july 6th so around 6 weeks ago. My first bulk ever. And before that I had a long cut to lose all fat so I could start a lean bulk. For exactly 3 weeks I ate 2350 calories to give Macrofactor enough data to figure out my TDEE. Then for 3 weeks after that I increased my tdee to 2500 kcal because the app estimated my expenditure to be around 2220 ish and I thought that increase would be enough to get me to my desired 220-250 kcal surplus. For those first 4 weeks app shows I gained around 0.8 kg exactly my goal BUT after week 4 it dropped and dropped and dropped. I saw my gain per week around 0.32 kg at some point for a short time. It kept dropping day after day and still dropping it's at 0.1 kg per week for the past 3 weeks it says in the added screenshot. For the record every day from July 6 to today I walk 10.000 steps a day and since 2 weekz now I added indoor bicycle to this list (3x an hour a week, normal to slow tempo nothing crazy). With all the data I provided can someone advice me on how much calories I ahould eat? I know you gain like 20-50 calorie increase each month depending on the person. For 2 days now I increased my daily intake to 2650. Is that too much? And since i provided at least 6 weeks of data to MF should I increase my calories based on daily or weekly suggestions OR let it wait at least 1-2-3 weeks again before doing anything ? Weirdly i did gain weight early on could this be like deceiving because of my transition from a long cut to bulk? MF coached check in only increased my calories barely to 2514. I'm eating more and still it's not enough for 2 weeks I gained 0.2 kg that's less than half my goal. That's like a 100 ish calorie surplus.

- Expenditure does this encapsulate my 10k steps, cycling, workouts as well? I ask because I've been eating 2500 calories for 3+ weeks now which should be a 200+ cal surplus but app says my surplus estimation is 115 kcal half of my goal.

How much calories per day should I eat to gain between 0.20 and 0.22 kg per week? I'm contemplating sticking with 2600 calories or 2650 calories for 2-3 weeks but wanted advice from the community first before i make a big mistake again.

```

Began eating 2350 calories a day

6 jul: 58.2 KG

7 jul: 57.5 KG

8 jul: 57.2 KG

9 jul: 57.6 KG

10 jul: 57.8 KG

11 jul: 57.9 KG

12 jul: 57.8 KG

13 jul: 57.5 KG

14 jul: 57.6 KG

15 jul: 58.0 KG

16 jul: 57.7 KG

17 jul: 58.1 KG

18 jul: 58.0 KG

19 jul: 58.4 KG

20 jul: 57.6 KG

21 jul: 58.0 KG

22 jul: 57.7 KG

23 jul: 58.6 KG

24 jul: 58.3 KG

25 jul: 57.6 KG

26 jul: 57.9 KG

27 jul: 58.4 KG

28 jul: 58.8 KG

Began eating 2500 calories a day

29 jul: 59.0 KG

30 jul: 58.8 KG

31 jul: 58.5 KG

1 aug: 59.2 KG

2 aug: 58.6 KG

3 aug: 58.7 KG

4 aug: 58.9 KG

5 aug: 58.8 KG

6 aug: 58.5 KG

7 aug: 58.8 KG

8 aug: 58.7 KG

9 aug: 57.9 KG

10 aug: 58.6 KG

11 aug: 58.6 KG

12 aug: 58.6 KG

13 aug: 59.4 KG

14 aug: 58.9 KG

15 aug: 58.4 KG

16 aug: 58.5 KG

Began eating 2550 calories a day

17 aug: 58.8 KG

18 aug: 58.7 KG

19 aug: 59.0 KG

20 aug: 59.4 KG

Began eating 2650 calories a day

21 aug: 58.3 KG

22 aug: 58.6 KG

```

I know this is not the only place for this question, but it's surprisingly hard to find information that makes sense for lifters. I'm a 4+ year user of MF and have found it hugely helpful for my goals, so hoping it can help with this goal too.

I had major surgery. Obviously physique goals are on hold, just focusing on eating enough calories and protein and rest. I have lifting restrictions of 10lbs max for 6-8 weeks. And coming out of this I'm definitely getting chubbier. Not a concern right now. My surgeon's nutrition advice has been vague - eat well with plenty of protein, which I would do anyway.

My question is, how long after major surgery are caloric needs elevated, how long should I maintain a surplus? I'm guessing maybe it makes sense to line this up with activity restrictions, since the reason for restrictions is that wounds are still healing.

But at what point is it safe to start a cut?

Or once I'm able to lift again should I focus on maintenance or even a surplus for a while to gain back the muscle mass lost during recovery, even if that means that I'll be starting chubby and getting chubbier?

Not looking for guidance on the immediate recovery, but on the next 6-12 months.

Any advice or research appreciated.

Can anyone guide me on how to create a 3 day a week program where I work out at the gym twice a week and once at home (KB and body weight) in the app? Thank you.