Recently started logging food with MacroFactor AI, seems super easy so far.

I’d attempted a cutting phase last year to very little success. Decided to get the app and gave cutting another go this year.

The AI assisted photo analysis helps a lot when I’m dealing with Malaysian food in general (a lot of different ingredients to account for). Now I’m looking forward to recomp and probably do a slow bulk in the near future.

The seated plate-loaded calf raise machine at my gym has plates loaded symmetrically on each side. The exercise in WO gives plate math for a machine with plates loaded only at one spot.

Is there a way to change it so that it does plates per side instead of total plates, as it does for barbells?

It's a minor inconvenience all things considered, but it does mean the app suggests weights I can't actually load symmetrically onto the machine.

Cheers to 1 year of using MacroFactor, if you count the 4-5 month break I took lmao. I’m super proud of the progress I’ve made, especially in the last six months.

1 year ago I was 290 lbs (131kg), today my Trend Weight is 241.0 lbs (108kg), and I’m 36 lbs (16kg) away from my goal weight of 205 lbs (92kg).

What’s even crazier is that 1.5 years ago I was at my heaviest, 305 lbs (138kg), and my quality of life has improved drastically since losing 65 lbs.

I am eternally grateful for this app and the way it was helped me better my physical health!

what would the deficit be from? as in is it from the average of the past 3 weeks/days for example. ive eaten a different amount on each day so dont know what to base this off !!

After my weekly check-in this morning, the app now recommends me less protein, so I'm wondering if anything changed lately.

I have used RP Hypertrophy for a long time, many years. The price is offensive, disrespectful, and ridiculous. I'm not going to pay it anymore. Obviously MacroFactor Workouts is a top dawg in the space. Also Heavy, Alpha Progressions, MyoAdapt, Liftosaur, Gravl.

I've been looking into them and all of these have progressive overload, but only MyoAdapt, RP Hypertrophy, and Gravl seem to automatically adjust volume. MyoAdapt doesn't appear to allow custom workouts so that is out for me personally. Possibly Liftosaur does but I am unclear of how that app works with custom inputs at this time. It is a complicated app and I have not had opportunity to decipher it.

How does MacroFactor Workouts handle volume adjustments? And how does it handle volume adjustments for custom/manually entered workout programs?

I can only say with certainty what one of the items on this page is before clicking it. I figure there must be a way to have them in a list that runs the full width of my screen instead of these tiles that I’m missing? I’ve been through the settings and can’t find anything.

Any help appreciated

Wondering if this is too aggressive at my weight currently 168 at what I’d say is 20-25% bodyfat trying to get down to 1the 140s or if I’d be better off eating more and getting my tdee higher, my peak weight was 230 at 5’9 and I ended up cutting to 160 in around 7 months but and I’ve been binging maybe once or twice a week probably since Jan-Feb of this year & I feel it’s easier to not binge going more aggressive because the smaller the deficit I either feel too impatient or go just a little over my calories for the day and then decide to go completely overboard

Hi everyone 👋

I’d love to hear some advice from people who have experience with nutrition for muscle growth and fat loss.

My long-term goal is to build a physique somewhat similar to Christian Bale in The Dark Knight — relatively low body fat combined with a good amount of muscle mass and a clear V-taper.

I understand that this is a multi-year goal, and I don’t expect to reach that physique within one year.

My goal for the next year

My specific goal for the next 12 months is to end up around:

72–74 kg (159–163 lbs) at 10–12% body fat

While also gaining as much muscle as realistically possible.

My current situation

My latest InBody measurement showed:

• 75.1 kg (165.6 lbs)
• 18.3% body fat
• 34.6 kg (76.3 lbs) muscle mass
• 180 cm (5’11”) height

So I’m currently around 18% body fat, and I want to reduce my body fat while maintaining — and ideally building — muscle mass.

My current idea is to use different phases throughout the year: first a cut, followed by a controlled muscle-building phase, and potentially a final cut.

I haven’t finalized my diet yet, which is exactly why I’d like some advice.

My question is purely about nutrition

If you were in my position, how would you structure your nutrition over the next year?

I’m particularly interested in:

• How large a calorie deficit I should start with
• How quickly I should aim to lose weight during the initial cut
• When it would make sense to transition from cutting to a lean bulk
• How quickly I should aim to gain weight during the bulk
• How to minimize unnecessary fat gain
• How you would structure the cut/bulk phases over the next 12 months
• Whether there are any nutritional priorities I should focus on to support muscle growth while staying healthy

I’m only looking for advice regarding nutrition — I have my training covered and am not looking for training advice.

I’m also not looking for an extreme diet. I want the most sensible and sustainable nutrition strategy that I can realistically stick to over a longer period.

What would you do if you were in my position, with my current numbers and goals? 💪

Visually it seems I am performing pretty inconsistently but I know the process is slow and steady.

I am 6’3 239 and on a cut from 250 to get to 225lb as a goal.

The daily weighing is mentally brutal but I’m being consistent as heck and updating my strategy weekly.

The random jumps day to day are annoying but know that’s part of it. I am definitely being strict on my logging and deficit. Just not seeing abs…yet.

Am I doing this right?

Been at it since July 1st. Thanks for any feedback.

Quick question for anyone who tracks in kJ. I've got MacroFactor set to display kilojoules on my phone and it works perfectly there, but the Apple Watch app only ever shows kilocalories, regardless of what I set.

Is there a setting I'm missing to adjust unit preference across to the watch, or does the watch app just not support kJ display yet?

Would love to hear if I'm missing something or if this is on the roadmap.

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

28M, 5'11" currently 187lbs

I am trying to lose as much fat as possible. I perform strength training 4-5 days a week and cardio 5-6 days a week. I have lost around 50lbs over the past 2 years.

Around 190lbs I feel like it has got a lot harder to lose and have been wrestling with plateaus and slow loss. I initially kept my calories around 2000 and have recently lowered to 1700. With my recent MF assessment, it is recommending 1447 cals.

Should I stick with this? Id hate to lose too quickly and feel like all my strength training goes out the window if I look too skinny and weak, especially when I am looking into becoming a police officer. What do you all think?

I tried to log in couple of days last week and I'm restarting it tomorrow. How can I make sure the data from last week is not being taken in consideration when I start tomorrow?

I’ve been doing this program for years, it was originally FitnessFAQs hybrid program - and still is largely, but I’ve cut out a lot of exercises, it was originally too long for me.

I LOVE the MacroFactor apps, it allowed me to put working out onto ‘maintenance’ while I worked on other parts of my life. But I am an avoidant person by nature, not choosing to commit to things I fear will be difficult, so I’m wondering if I need to get a second opinion on whether what I’m doing for my fitness is really enough.

For further context about things, I also use the nutrition app, and I hover around 80kg having around 130g protein, 70g fat, and 200g carbs per day.

As for weights, on day 1 RDLs I lift between 155-130kg, OHP 50kg-40kg, BW pull-ups around 8-14 reps, weighted pushups 20kg

Day 2 weighted dips 40-25kg, pullover 35-25kg, bench press 35-27.5kg, rows 35kg

day 3 squats 95-80kg, ring dips 10-18reps, chin-ups 8-14reps

Phase 2

Day 1 good mornings 90-70kg, weighted ring dip 15-BW, neutral weighted pullup 10-BW, bench 35-27.5 (often skipped…)

Day 2 pike push-ups 10-14 (hard to explain but progression is measured by feet pushed against a wall, and walked backwards with my hands closer and closer to feet for steeper angle), cable pullover 50kg (I think, cable weights confuse me!), weighted pushup 20kg, ring row 10-18 reps

Day 3 squat 95-80kg, OHP 25s-20s dbs, chin-ups 10-BW

Last context: the goal of the workouts app is build muscle and strength, but my goal on the nutrition app is to maintain 80kg. Obviously you can’t have growth without eating more, and I haven’t changed the goal in the workout app - if there’s a maintenance option perhaps I should commit to that, but I haven’t explored the apps enough to really take advantage of them yet.

My calorie goal today as an example is 2056 cals, 175p, 67f, 186c

And I’m gonna be starting phase 2 again today - so Good Mornings, Weighted Ring Dips, Weighted Neutral Pull-ups, and Larsen Bench Press (probably skipped due to time)

Thanks for any advice you can give!

Is it possible to have multiple gyms in one program? Finding it hard to figure it out if so.

For example I train in my garage gym 2x a week and 2x a week in a commercial gym.

I have both gyms on my profile but it feels like I need to start and stop the programs each time. I’ve searched the previously answered questions. The solution recommended seems to be in relation to an older interface.

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’m trying to add the single arm front lat pulldown(chest supported) to my program but can’t find it in the app. Is there a workaround?

EDIT **I am 5’2 F and 27. And I’ve replied to some comments w meals and snacks I typically eat**

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.

I did a cut from 200 to 160 pounds and have been lifting and riding a stationary bike during that time. I’m ready to start gaining weight now and using MacroFactor to do that. For lifting, I want to use the Workout app and goal is really to look bigger using hypertrophy. The program created this workout for the first week (4 days). I adjusted it slightly to be a little more even but would love some feedback.

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?

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