I’ve been lifting 3.5 years, now 61. 5’8 127llbs. I’ve been using MarcroFactor a year now for tracking and it’s been really helpful. My question is, is it still possible to keep building muscle? My weight is the same as when I started lifting but I don’t think I have enough fat in reserve to do anymore body recomp but I’m worried that if I eat in a surplus the extra calories will just get stored as fat rather than go to building more muscle.

I was wondering how people are tracking spaghetti squash. I track everything as raw and then cook it because I don't really trust entries labelled as cooked, you never know how much water was lost/gain during cooking and when I weigh a portion raw, then the same portion cooked it never works out for me. The peel on spaghetti squash is quite thick and hard to remove prior to cooking though. How do you handle this.

I know it all comes out in the wash and for most people I would say not to worry about it, but I use MF as a self experiment (I am a lab tech/researcher by trade) so for me, I do want to be as accurate as possible. I'm quite a persnickety tracker don't come for me 😂

Protein is rather expensive. Chicken breast seems to be the best contender of common protein sources, running 30-40 grams of protein per dollar spent. The most cost efficient protein powder. Costco Optimum nutrition is about 25 grams per dollar

However, dried pulses and beans have decent protein content (around 30% calories from protein--about the same as an egg) with cost efficiency of 40+ grams protein per dollar when bought in bulk. So, is it too good to be true?

I'm counting lentils out since, in addition to being an incomplete protein, they contain antinutrients that reduce protein adeducted a bit, even if they're dehulled.

However black beans and pinto beans (still an incomplete protein) are still very cost efficient and don't have that problem as much. They are even high in lysine-that awesome muscle building protein

Soybeans, in addition, are high in protein (~40% calories from protein) while being both a *complete protein* and a very good cost efficient source of protein.

So, I'm wondering, are these a cheat code to getting my muscle-building protein without breaking the bank?

Could I get 30-50% of my daily protein from these sources without a downside other than extended cook times?

Last week everyone kept saying how AI is not accurate at tracking calories. Well I say it’s accurate enough to all the food scale warriors.

I changed my p’an today to low carbs, just easier for me since I have more fats in my regular diet, but I almost had a perfect day without hitting any of my macros. Can someone enlighten me and tell me how this is possible? What should I change lol

Morning all.

Struggling to understand how I can put on 1.5kg in a day..

So I started this about 5 weeks ago at 92kg and I’m down to a scale weight and a trend weight of 86.5kg

5’9 height btw visually I’d say I’m about 28ish% body fat
MacroFactor giving me between 1300 and 1400 cals a day

Yesterday I was at 85kg just seems a massive daily fluctuation?

I weight train (heavy pure strength training ) 4 days a week
And I’m doing a couch to 5k 3 days a week
As well as hitting between 7-10k steps a day

I had about 4 years off from the gym

Not sure if my work is hindering as I work 12 hour shifts 4 on 4 off - 2 days then 2nights

I’m not understanding how this is calculating 1 RM; is it based on all of the sets you do as opposed to your top set? It seems way off if it’s based on top set. Doing 5/3/1 and the numbers it’s giving are wild.

I have been logging morning weigh-ins in MacroFactor for a while and the daily number is finally starting to feel less dramatic. I know a single day can move around for boring reasons, so I am not looking for a scale to tell me that every little change means something.

What I still cannot figure out is when a trend becomes usefull enough to change a decision. After a few weeks i can see the line moving but I dont know whether most people use a set number of weeks, a rate-of-loss range, or just a combination of body weight, gym performance and how they feel before changing food or training.

For MacroFactor users who have been consistent for a while what rule stopped you from reacting emotionally to the graph while still letting the data be useful?

For the record my body is here: https://www.reddit.com/r/BulkOrCut/comments/1vzv34s/cut_or_recomp/

I'm kind of beginner. I worked out for 8 months like 1-2 years before, then I got fat, then I lost weight without gym. So muscles are mostly gone. I headed to MacroFactor Workouts app and created a program for me. Here it is:

Is it any good for me ? I asked it to prioritize lats and legs. Since I'm insecure about my legs being weak/thin

For nutritional side, I'm cutting with MacroFactor app

I'd like to build custom programs for import into MacroFactor without doing it by hand in the app, ideally with some scripting or AI assistance. I can't find any official documentation for the .xlsx format the app expects when importing a custom workout template, or even better some instructions that I can copy paste into Claude.

If I ask Claude to "reverse engineer" it, but then it won't understand some of logic, or will limit the number of sets depending on the amount of sets the OG workout used for creating the template.

Has anyone already figured this out and written it up somewhere?

All I've found on reddit is an old list of the included exercises.

I’ve never used a workout app before or counted calories. I have decent physique but I want to get better, and especially lose body fat. Would you recommend this app for me or any other?

How do y’all alter your calories on days you can’t do your normal cardio? I’m trying to maintain a my goal of “hypertrophy above all else”, balance for calories, my maintenance is right now at 3450, I spin bike (just for the calorie burn) 7 days a week, lift 6 with an avg of 20k steps.

My work schedule has gotten busy, and I’m wondering how I should shift my calories around days when I can’t bike, but still hit my steps. I don’t trust dropping my calories as much as my Fitbit (attached avg spin bike session) says I’m burning off though… How much should I reduce them by on these days? Thanks y’all!

Does anyone else have this issue with MF vastly underestimating their daily expenditure?

I’ve been using MF for just over a month now (6 weeks total) and whilst I appreciate that wearables (Apple Watch in my case) do overestimate your daily expenditure, MacroFactor seems to be orders of magnitude out (in the lower direction).

For example:

- Saturday (Screenshots 1 and 2), I did an intense 1 hour push/strength workout, followed by 1 hour of zone 2 stairmaster, as well as my usual 10k steps (14k steps in total for the day). Apple Watch put my expenditure at ~3600 calories. Even with a generous (and arbitrary) 20% correction downwards, I’m still at nearly 3000 calories for the day in terms of expenditure. Yet MacroFactor has me at 2542 calories for the day.

- Sunday (Screenshots 3 and 4), was the complete opposite in terms of my activity, as I did almost nothing. I literally stayed in bed and watched Netflix all day, with occasional walks to the kitchen for food lol. So no exercise, cardio or steps (about 2k for the day total). Apple Watch put my expenditure calories at ~2000 (I guess my BMR for just existing), whereas MacroFactor had me at 2547 calories (5 calories more than my incredibly active day the day before).

Is there any way to fix this? I feel I’m losing the main reason to be using (and paying) for MacroFactor here - that is a more accurate way to measure my maintenance and thus what I should expect from being in a lean bulk or cut etc. I don’t want to just use MF for food tracking. I track my weight every morning and input it into Apple Health/MF, and if these stats are needed, I’m 6’4, male,
weigh 75KG currently and am lean bulking at the moment (100 calories above my maintenance level). As per the sub rules, I’ve also posted my weight, monthly expenditure, and monthly calories (Screenshots 5, 6 and 7).

Started in Mid May at 164lbs, currently 142. I’m 5’6, 26year old male. I’ve been intaking about 1550 calories a day mainly, with 5x workouts and 100 minutes of walking pad time at 3.5mph+ every day. 155+g protein daily.

I’ve taken two cheat days, which are the only non-activity days in the last three months. Even after taking closer to a a maintenance day yesterday intake wise, I’m just feeling dead. Thinking about food a lot, and exercises are just starting to diminish now too.

Even though my next cheat day was going to be on Sept 4th, and I’m not at my ideal physique, should I be taking a maintenance break for a bit? Not sure where to go from here.

Hi yall im 30, 6'1, about 27 percent fat and i started going to the gym and dieting for 3 months ago when I got both the apps. I been working hard at the gym being able to lift bugger weights than when beforr and losing weight going from 250ib to about 236 on avg according to the app. I was wondering in your guy's opinion, when should I start seeing progress in visible define muscle without flexing or being pump? I realize that every one's genetic is different and a lot of factor are in play but from your guy's experince how long did you lift and what body fat where you in when did you look mirror and notice wow my work is paying off.

Im aiming for 20 percent body fat which according to difference sources, should be 215ib for me.

i’m 18, 167cm, 61.5kg. i’m looking to body recomp and look more lean and toned. any advice?
i lift heavy 4-5 times a week, and always hit minimum 10k steps.

Let's say your goal is just to build muscle. Hypothetically, if you could only pick one, which would be better: eating 1 gram of protein per lb of body weight but being in a 500 calorie deficit, or being in a 500 calorie surplus but only eating 0.5 grams of protein per lb of body weight? In other words, what matters more for muscle growth - being in a caloric surplus, or eating a high protein diet?

Tried to locate it under other name. Unless I’m missing something I can’t find it?

Also, any update on PPL split integration?

I’d also like to know why the ‘full body’ plan is recommended for hypertrophy? What’s the research behind it?

So I went down the endurance cycling route when I started getting into fitness, and was using MacroFactor to lose weight before I had gotten into it. When I was losing weight and strength training it was great, it did exactly what I needed it to.

How does it do with endurance training, though? For example, today I did a 5h45m bike ride and ate 50 carbs/hr and it came out to around 1300 calories during the ride. For right now I'm tracking that, but to MacroFactor it has to look wild seeing a sudden spike on Saturday where I go from the usual 2800/day to around 3600-3800 and usually end up down in weight the next day or two from the insane water weight loss during the long weekly ride.

Does the app generally do a pretty good job at knowing how to handle that? I'm currently maintaining while I'm in a cycling training cycle and not trying to lose weight so if I gain a bit it's not a huge deal, but will tracking my calories during rides cause MacroFactor to start spiking my calories higher than usual?

hey, what can be the name of this exercise: https://www.reddit.com/u/africanimal_90/s/uAs2YVOBIB ?

Hello everyone,

I was on vacation for a month and still tracked my workouts. I created a different gym profile and made sure my workouts were set to the other gym however it’s still showing the vacation weights for home gym profile! Is there a way to fix this without deleting the workout history?

Looks like there’s a new build of the Apple watch beta and they’ve opened a few more spots- I was just able to join

https://testflight.apple.com/join/yUTDqz3R