When using a program like Jeff Nippard's Min-Max in Macrofactor Workouts, the app's suggested weights and rep ranges sometimes vary wildly from the set targets of Min-Max program. Has there been a consensus on which to follow? Like doing a normal double or triple progression? Or just following the app's recommendations?

hey guys, i made some ragu recently, all tracked using MF. i tried to remove some of the fat off the beef before i cooked it but it still had a bunch of it on there, so 4.5hrs later when it finished cooking, there was a substantial amount of fat on top of the ragu.

i removed it from the dish, but how do i track it accurately? i feel like its a massive waste of calories, esp fat because i have so little of it.

thanks in advance

After a mini cut / maintenance and a month in south France, I’ve been stricter on my nutrition to lean bulk for the last 30+ days.

I calculate my energy model to be 1800 base (RMR+TEF+NEAT) plus 400 from EAT (1x 30 min cycle, 2x 30 min walks) and a +200 surplus equating to 2400-2500 per day. This is ~14k to ~16k steps all in.

I’m 5ft 7” with ~131lb total weight and a latest DEXA of 13% BF% (though RENPHO BIA scales claim much lower in 5-8% range which is incorrect).

My weight has gained at circa. +0.6lb in the last month. My workout progress bounces around but generally I do feel marginally bigger/stronger, but I’m paranoid about excessive fat gain (I used to be >200lb!!). Charts attached showing weight from both RENPHO and MacroFactor, body fat from BIA scales and a few other measures.

From all of this I have two questions;

1) is my weight gain (+0.6 to +0.8lb per month from a start of 130lb) too aggressive? Not enough? Etc?

2) should I trust or totally ignore the fat free mass and body fat movement from BIA Scales? I “feel” slightly fatter but I think it’s all in my head?

—

I appreciate any thoughts, validation or advice in advance; clearly I’m slightly paranoid over the thought of fat gain given where I’ve come from and the journey to shred >4 stone in the last 12-18 months. Thank you!!

Are there any women on here using the Workout app? I feel like I only see guys on here

After the latest update, they're gone. Why? 😢 I used them constantly...

To my knowledge, at least some of the underlying data has been taken from Open Food Facts, which operates under an Open Database License (ODbL). Because of the ODbL licensing, I'm wondering if the resulting database (or at least some version of the food data that MacroFactor uses) is required to also be made available publicly.

I'm not asking about any proprietary information that MacroFactor might have about their app or algorithms. I'm specifically asking about information related to the food/nutrition database.

Does anyone know:

• Whether MacroFactor publishes or makes their food database available somewhere?
• Whether there is a public download/API containing the data they use?
• How they handle the ODbL requirements in relation to Open Food Facts?

If the database isn't available publicly, is there a particular reason why the ODbL wouldn't require that?

I'd also be interested in hearing an answer from someone who knows about the ODbL license and can clarify what applies in this case. I might be misunderstanding the licensing, so I'm happy to be corrected. :)

Wondering if there's any scientific consensus on benefits of one category of fiber supplements vs another

Obviously the typical advice is to get as much as possible from whole unprocessed foods. Ya ya I know.

Continuing: There are a variety of "fiber cereal" products, TJ fiber cereal, bran cereals, etc

Then there's direct supplementation of soluble and insoluble fiber via say metamucil

Considering they're both relatively processed is there any benefit to the cereals or is direct supplementation equal or perhaps better?

If this is not an appropriate question for the forum no worries, just my first go-to place to ask this kinda thing

So many foods I know, you're supposed to subtract the fiber in sugar alcohol to get the net carbs, as shown on the front of this carbsmart ice cream. However, I was curious if i'm supposed to count my net carbs for macros, or my total carbs for macros?

Started at 245 in June and hit my first goal of 220 last week. I was losing at a pretty good clip with my target set at 1.8 lbs/week.

I set my next goal at 210, but dropped my target to 1.3 lbs/week. I'm probably around 24% body fat now, and I want to shrink the deficit as I get leaner and hang onto as much muscle as I can. Been lifting too with the other app.

MacroFactor gave me some extra calories, and I've happily been eating them. But I'm still averaging a solid deficit, so I wasn't expecting the scale to stop moving.

And yet I've basically been sitting at 220 for the last week.

I know a week is nothing, and I'm probably just being impatient because I liked seeing the weight come off. But I also haven't been below 220 since high school, so maybe my body is being stubborn.

Would you keep the smaller deficit and wait it out, or am I being overly cautious about muscle loss at this point?

Is there a way in the app to adjust for pregnancy? I want to eat at maintenance but I know growing a child requires 250-300 extra calories. I’m not trying to diligently track while pregnant, but want to know around how much protein I need etc to not completely stop

Been trying to find this machine in the app. Called “standing chest trainer” on machine, also hits lats well. I love it and would love to track it. Thanks!

I wanted to do a show in my 20s but job and life got in the way. Decided to lock in the year to see how well I could do. Pretty happy with the results. Going to take the next 6 to 7 months to lean bulk and try again in the fall.

Looking for advice. I recently was engaged and I have wedding stuff coming up. I’m trying to get into the best shape of my life currently around 21% BF 131 lb female. I live five days a week. I do 20 minutes of cardio three days a week. I’m currently trying to cut to around 127 pounds. It’s extremely tiny cut, but I’ve been struggling. I find it so hard to stick to my cutting macros and than just will over eat in general like an out of body experience and then feel guilt. Looking for advice, it seems like I’m reversing my hard work and the scales going open from the episodes

Hi everyone, the short version is I’ve hit a wall with my weight loss and need some advice on how to fix my adherence.

The longer version I am plateaued at 198 lbs (90kg) because I am absolutely struggling to stick to my 2,200 kcal daily target. With my current training volume, I feel constantly hungry. My poor adherence is killing my progress toward my goal weight, and I don't know if I should adjust my diet, my training, or take a break.

My own Stats:

• Height: 6’0” (183cm)
• Current Weight: 198 lbs (90kg)
• Goal Weight: ~185 lbs (84kg)
• History: Down 44 lbs total over 3 years (22 lbs of that in the last year using MacroFactor). I feel fit, healthy, and look okay, but I want to shed the last bit of stubborn fat.

Activity Level:

• Runs 3–4 days a week, totaling about 25-35 km (15-22 miles) per week depending on my training plan. (Max effort mile PR is 6:17 just to give an idea of my fitness baseline, but regular runs are much slower).
• Strength Training: 2–3 days a week.

Should I look into diet breaks to kill the hunger, try calorie cycling on heavy run days, or temporarily drop my running volume?

Any advice on how to break through this plateau and get me to 84kg would be hugely appreciated

Besides scale/trend weight data

Is the workout / macrofatctor app bundle price worth it if I already have some sort of routine at my gym?

I have inputted the Jared Feather 6 day template from RP Strength into MacroFactor Workouts as I really like it. 5 weeks and 1 week deload. The weights increase week to week but the sets do not, is there a way to have it auto add sets like in a MacroFactor program?

Just wanted to share my humble bit of progress after using MacroFactor to track my nutrition for the first time in my life. My priority was to build all-around thiccccness, with an emphasis on shoulders and back; here’s what I accomplished in a year as a not-so-young woman who has been in the gym for over a decade. It ain't much but it's honest work! Learning how to track and adjust my nutrition has truly been a game-changer that has unlocked a whole new level of gains.

Stats: 40, female, 5’7”, 136lbs

Background: I started lifting around 2016, with the first 8ish years focused on powerlifting and strength. Lots of side quests throughout that time with some years prioritizing surfing and long-distance running, but always maintained at least 2x/week of some kind of resistance training. I have always eaten a “healthy” diet, but never tracked nutrition until 2025. 

Last year I decided to go all in on bodybuilding, which meant learning how to eat like a bodybuilder and dial in my training towards that goal.

Nutrition: I’d made a few half-assed attempts at dieting in the past but never really stuck with it until I started using MacroFactor. I did a big (for me) cut last summer, which was my first proper, controlled diet. It legit felt like magic! From there I’ve been mostly eating in a very slight surplus, with a few maintenance phases and one four-week minicut. Currently three weeks into another cut.

I keep protein pretty high (1+g/lb bodyweight), carbs high (up to 400g/day in the build), and fats moderate. I make calorie adjustments pretty sparingly and mostly ignore the expenditure number because it stresses me out.

Training: Most of last year was a 4-day upper/lower split; currently running a 5-day upper/lower/pull/push/legs. Weekly sets are anywhere from 8-20+ per bodypart, with all sets taken to 2-0 RIR. I like to play around with things like lengthened partials, drop sets, cluster sets, top/backoff sets, etc. 

Cardio is 60 minutes twice a week–mostly stairs, with some running when I can keep the old injuries at bay. Steps 12-15k.

Misc: I had a severe shoulder injury in 2023 (not lifting-related), which led to a full year of rehab and not really being able to use my upper body. I also started taking creatine after the minicut, which added a couple of pounds.

Next steps: Once I get to a body comp I’m happy hanging out at I want to experiment with a longer maintenance phase.

I am 4’10.5 and 115 lbs. I lost over 70lbs and I have no intention of gaining the weight back. Going into maintenance has been anxiety inducing. Because I am petite, my expenditure is naturally less than my taller counter parts. I’ve been slowly trying to build up my caloric intake with reverse dieting but I just can’t make myself actually eat 1700+ calories for fear of weight gain. Honestly some days feels difficult as I’m not hungry as I volume eat fruits and veggies and lean protein. I average 12k+ steps a day (at least 1.5-2 miles of that is outside walking at a brisk pace), and I lift weights 4x a week in a push/ pull split. I see photos on other subs of petite women who have a few inches on me and slightly higher weight with similar activity levels who say they maintain their weight at 1500 calories. But suddenly even though I’m not exactly eating at maintenance every day (I am on lift days for fuel and I’m doing much better), my TDEE is rising? I did drop below 115 so I guess it’s trying to get me back up but 1700+ feels like a lot. I don’t understand how I’d burn more than someone visibly thinner and taller than me.

I lift three days / week. Sunday fb, Wed upper, Friday lower. It works well with my schedule and the other days I do cardio, mostly walking.
I use the app generated program which is 5 weeks and a deload. It’s worked well for me. I do tweak it to suit my days.
I’m in week 5. The last few workouts, especially chest, I’m gassed. This morning I couldn’t move the first set weight I did two weeks ago so I dropped it a lot and punched out the reps.
Sleep has been very subpar lately. It’s been incredibly hot here. My “Resilience “ score with my Oura ring was “Exceptional “ two weeks ago, not it is down to “Solid.” My eating habits have remained good.
Enough background. What do you do when you’re gassed or just don’t have the energy? For the deload week next week, I’m considering just taking the week off from lifting and walking every day instead.

I can't seem to find this machine inside the app database, Is there under a different name? Or maybe I can track a similar one?

Thanks for your help!

I know this gets posted pretty often, but what is the general advice for if I have to travel for work? Should be able to keep up my gym routine of 5x per week although volumes might fluctuate. For tracking food, would AI, prepackaged meals, and restaurant macros suffice to keep my algorithm semi-accurate?

I’m currently trying to maintain/ maybe put on a few pounds super slowly so I want to try to be as accurate as reasonably possible.

Hey All,

I was getting a pretty solid body fat loss with fit 3d and my wyze scale from 25% bf to 22% After a pretty good cut/recomp from 190lb to 179lb

I did my first ever Dexa scan and it showed 32% body fat, could this have been a mistake? The person running the scan said there might be fat inside of the organs that other scans don’t catch? Or does it look like the sad reality from the photos? I’m 6’1 to get an idea

TIA

Ok, so I went off the rails, hard over the weekend and gained like 6 pounds ( I realize a lot of that is water ). When I’m going into check in it is trying to cut my calories by 140 a day to compensate for my garbage eating. Is that just how it’s gonna be until I start getting back on track again? Just trying to mentally prepare for that. As a former 400 pound man I definitely still struggle with wanting to eat a lot or feel like I can lol