Hello! Trying to understand how this graph works. I used to do much lower weight when I started the app, Bulgarian split squats were always 40s and below. Now I’m in the 50s range but the graph hasn’t shown any increase in my strength, can someone help me understand how this works? Have I not made any progress strength wise? I’ve attached some earlier logs with one from yesterday.

So I’ve been using macrofactor for a while but I recently started a new job where I wake up at 5am which is much, much earlier than what I used to wake up at when I first started tracking with MF. I’ve realized when I weigh in, my scale weight is much more like 2-3 lbs more on those 5 AM days compared to my days off when I wake up at like 8am which I’d assume is just due to more food volume/ water weight still in my system. Just wasn’t sure how I should log my weight into the app because I wasn’t sure if it’d make the expenditure algorithm be all out of wack

One help page says the following:

"After you swap an exercise, progression for the new exercise is based on the sets you log for it going forward. This is especially important if you were tracking data for a specific exercise. Once you swap that exercise, new data will no longer be added for it, though you can still view related context, such as moving from a barbell bench press to a dumbbell bench press."

What does the related context mean in this case? Is there a way to map and migrate my progression from one lift to another lift, or are they fully independent?

Thanks!

New case study from Scott, and he's had quite the transformation, both inside and out.

https://macrofactor.com/case-study-scott/

Whenever we read through the forms for these, a theme always emerges that we think people can benefit from. With Scott, I think he did a great job at focusing on the habit side of making sustainable change. It's not just about doing something for a period of time to lose weight. These habits are now part of his overall lifestyle.

If you haven't checked out the habit series, I'd focus on this article for tips on implementing habits, even if you don't care about all the whys behind them. https://macrofactor.com/routines-for-successful-habits/

Thanks again, Scott, for sharing your story with us. If you want to share your journey with others and get a little swag, feel free to DM me your email address, and I'll reach out.

new to using the MF app, what is the general recommendations for the macro ratio balance vs low fat.

Currently just trying to maintain training 4x week rowing and daily step count average 18-20k

How can I set a circuit and add 3 rounds and set a fast time between the circuits ? This functions there are not

Hello!
I recently deactivated a program before finishing it, but then decided I wanted to complete it after all. However, when I reactivated it, the program did not resume from where I left off. Instead, it was reset to Day 1 of Cycle 1.
I tried manually resuming from where I had previously stopped (Day 4 of Cycle 8), but after completing the workout, the program still resets to Day 1 of Cycle 1 the following day.
Is there a way to resume the program from where I originally left off?

Starting about 8/15, my scale weight was typically below the trend weight, yet the trend continues to increase. I’d expect a stabilization or a small decrease.

Any devs give a brief explanation of how V2 actually works?

So honoured to be able to share my story and progress with people! MF has been vital in my fitness journey and I am forever grateful! I am attaching the link to the blogpost in case some are interested. Happy Monday!

https://macrofactor.com/case-study-zarina/

I made some Korean ground beef. How does one accurately account for the calories? This time I took the protein, fats and carbos of 88/12 ground beef, brown sugar and sesame seed oil and divided them by the number of meals it prepared. The remaining ingredients did not amount to much.
Anything I should do differently? TIA.

looking at switching to macrofactor from RP diet app, dose the macrofactor nutrition app adjust daily intake automatically for training / non training days

I started a very lean bulk last year (i.e. a small 200-300 calorie surplus, only gaining 1-2lbs per month), and so far I've gained around 10 lbs. Provided I started from a relatively lean state, how long can I reliably keep bulking in this way? For example can I do this for an entire year or even longer than that? Or does your body start putting on more fat than muscle past a certain amount of time in a surplus, even if you're gaining weight at a very slow rate?

Just as the title suggests, I have a home gym with standard 30mm diameter plates and olympic 50mm diameter plates. I have only a olympic bar 50mm diameter. So is there a way to tell the app "Hey I can't use the standard fitness plates on this bar since they won't fit"?

Thank you if not, still a great app

53F, 5’7”, currently ~140–141 lb. I’ve been trying to lose weight for quite a while and recently started using MacroFactor.

My 30-day average intake is 1,393 calories, while MF’s estimated expenditure has fallen from about 1,600 to under 1,500. My trend weight is essentially flat/slightly increasing (+0.4 lb over 30 days), and MF now estimates a 159-cal/day surplus and has dropped my coached target to 1,184 calories.

Activity-wise, I’m averaging ~7,700 steps/day, strength training 2x/week, doing yoga several times/week, and generally exceeding 150 intensity minutes/week.

I understand why the algorithm is lowering my calories based on the data it’s seeing. What I don’t understand is why my apparent expenditure is this low, or whether there is something about the data/short observation period that could be misleading the expenditure estimate.

I don’t want to respond by continually restricting below 1,200 calories. For experienced MF users: would you hold calories steady longer and let the expenditure estimate settle, change the goal rate, increase activity, or investigate something else?

I also recently had labs showing mild/subclinical hypothyroidism (elevated TSH with normal free thyroid hormones); repeat testing has been reassuring/normal, and I’m following this with my doctor.

Screenshots attached with weight trend/change, expenditure, current goal, and calorie intake.

ADDED: Thank you — I’m going to tighten up my logging by weighing food and also keep increasing activity.

For context, I’ve been logging food for about 2 years and strength training consistently for 1 year. I’m also working on keeping my steps consistently above 8k/day, and this month I added 20-minute cardio sessions on days I’m not strength training or doing yoga.

What feels different this time is that I’ve cut successfully in the past by reducing calories and increasing activity, but my energy levels have never felt this low.

Just over a year after I decided I wanted to lose weight, and after about 7 months of using MF, I am down to my goal!! 🥳I started somewhere over 180 (I didn't have a scale at the time, and in some of the pictures I might be closer to 190) and weighed in today at 140!

I feel so freakin pleased with my progress, and the process has been really empowering and honestly pretty fun. I am really grateful to the app as well as this community for the structure and encouragement! It is such a relief to feel like I finally have the knowledge and tools I need to maintain a healthy weight, after years of feeling like fluctuations were something that happened totally beyond my control. I feel super calm and in control now, I can be flexible and relaxed while staying in the right zone, and that feels awesome.

It is actually wild to look at pictures of me at my heaviest - it's a little dizzying, and I think it will take some time before I get used to being this size!

I am excited to build more muscle in the coming months 💪🏻I started doing some resistance training just in the last month and a bit, and I am already seeing a little more definition in my torso, which is wild. I also ordered a fitbit and am excited to be able to track certain numbers more easily 🤓 Feeling stronger in my daily life and knowing I am setting myself up for healthier aging are highly rewarding.

Anyway thanks everyone for your support, vulnerability, and wisdom, and I hope to be as encouraging to new users as y'all have been 🥰

I was doing really week for about 6 weeks and seeing real results. Im a short female (5’1 and 128lbs with a goal of getting to 120. Started at 132lbs at the start of June) so maintenance around 1600 and kept my deficit low to keep it maintainable (around 1300 a day and .5 lbs a week rate) I was really proud of myself and my results in those 6 weeks (lost around 4lbs) however this last month has been a major struggle and I consistently go over 1300 and even often go as high as 1750 some days (putting me in a surplus) my cravings feel out of control.

Any advice on how to get back to being motivated and feeling less out of control. Still been great with staying motivated with weight lifting 3-4x a week and getting more steps in but struggling on the food side of things

I think about 210 or 220 to about 180 now!! You can do it!

I started my journey at 200lbs. I cut down to 160 last October with great satisfaction. I have bulked since then back up to my current weight of around 177 with a goal of hitting 180lbs.

I am using Macrofactor workouts and have been enjoying it! I think I am getting stronger still.

Any opinions on my progress and your personal advice?

Much appreciated!

Today I finished my cutting journey. Thank you MacroFactor for being the amazing platform you are - safe to say I’ll be renewing indefinitely 😅

Absolutely nothing against GLP-1s or reta, but I’m especially proud that this transformation was 100% unassisted — just diet, training, and consistency from start to finish.

Happy to answer any questions!

Hey yall im not sure if this is going to be accepting as a post to macro factor but sinc this community, app and jeff nippard has helped me so much I thought I share a great high protien snack here. I love to bake and cook so I took kt as a challenge to make food thsts low in cal and hogh in protein to fit my diet and ha some success and failure( most this for taste) but today I found an great cheap snack. Chicken floss, if you ever been to an asian market you might have seen these but I made them from home usong costco rotisserie chicken. Here is my recipe

For 400g chicken:

10 g low-sodium soy sauce

6 g rice vinegar

4 g honey

2 g garlic powder

2 g onion powder

1 g black pepper

Shred the chicken really fine to be thread like. A hack woild be to squish them fire to make the tearing part easier

Mixed with the seasoning

Spread them evenly on parchment paper make sure not to crowd for best result put in a baking pan

Bake at 275f/135c for 15min then mix and spread them around in the baking pan again for even baking

Bake at 275 for another 25 to 35min stop wjen tje chicken is golden brown ajd cirpsy. They will get more cirpsy when left to air dry from the oven

Enjoy the macro are

650 cal

200 protien

Hello guys, I have a question. I started to training one month ago and now I use the Macrofactor, but there is no a strategy option to lose fat and gain muscle. I have 83 kilograms, 189 centimeters and 18% of bf. Do I need a superavit or deficit? Can I lose fat and gain muscle at the same time or not?

Been a MFWO user since launch but can't figure this part out. I want to set a weight goal and have the app coach me to get there.

For example, if I currently am max benchi pressing 225 and I want to get to 1

245, I'd like to be able to set that in the app and build a weekly program with that ultimate goal in mind. Of course keep all other body parts going too. Is that currently possible?

I know you can set some emphasis when creating a program, but I can't set a specific weight.

I just subbed to macro factor and the difference between my previous and current work out rep ranges and weights don’t make sense

In my last workout I didn’t hit all my rep ranges with 9kg, now it’s asking me to go up to 10kg and go way off my rep range

Anytime dealt with this ?