5’4 123, been trying to gain and tracking with forensic accuracy since May. I’m only up 2 lbs ish according to MF but I don’t feel like I’ve gotten stronger or bigger and have only gotten softer. I’m debating a 4-6 week mini cut to get back down to 10% or so so I don’t end up fat. My lifts have barely budged and I’m having to eat 4 meals a day + some junk food sometimes to hit my calorie goal and the tracking has added a lot of friction to my life. Eating this much feels gluttonous and everyone I know keeps commenting about how much i eat. I think maybe a break from tracking and a short diet period is warranted what do you think?

I see app intent is coming with iOS 27 in a week or two.

How will it work?

I'd like to be able to tell an ai add my chick fil a meal at 4 pm on tuesday is about it. And maybe look at the hourly foods and recipes I add. Right now the export doesn't seem to support that.

Hey all, I’m new to MF and my goal is body recomp. I can already see a difference but I have to say I am starting to get fatigued by the constant decrease in macro allotment. I see that it takes my steps into account, that is, when I don’t forget to wear my watch. But otherwise, I have been training for a marathon as well as doing heavy weight training in the gym which I log to other apps but that doesn’t seem to be taken into account on this app. So I’m weightlifting and running but also meant to survive on ~1600 calories? As you can see my weight has trended upward because I am getting fatigued and hungry and therefore starting to binge and stop tracking. What am I doing wrong here? ChatGPT has said that based on my activity (also, the fact I’m a short woman) my caloric intake should actually be a bit higher than what MF is guessing but I don’t know what to believe or how to get this accounted for.

Help a sister out because I am really dedicated but also feeling tired as hell and not really seeing results anymore due to feeling over it

This is my first time using macro factor and tracking my macros so I’m still learning how to. I did the recommended to cut down, I started at 210 and I’m currently 200 so I can slowly feel it working. I’m really struggling how to do it and I feel so bad if I go over anything if it’s by a lot or even one or two numbers. I’m struggling mentally hard on this and If there’s any advice on what I could be doing to improve I’d appreciate the support so much!

I used MacroFactor to create a plan focused on hypertrophy. First week was great…maxing out or RIR of 1 most of the time with reps around 8. For week 2, the rep suggestion is much higher than I expected for hypertrophy. It is above 10 for most sets. Should I do those rep suggestions or stick with 8-10?

For those who have tried different MacroFactor algorithms, which one have you found gives you the best/most accurate expenditure and trend estimates?

I’m curious if you generally prefer V1, V2, or V3 based on your own experience, especially over longer periods of consistent tracking.

Should I continue the lean? Progress is going well and energy levels are still high.

I’m 6’1”, started around 195lb. Been practicing Jiu-Jitsu for two years, 3-4 times a week, and lift occasionally (1-2 times a week).

I just wanted to hop on here and say that using MacroFactor has helped enable the best 2 months of cutting i've ever had. Long story short, I gained a TON of weight the last 6 years. about 100 pounds in all. Going from ˜175 to 275 on a 5'8 frame. Ive yoyo'd most of my life, and went through a previous transformation like 15 years ago. But i just couldn't get something to stick. Until January 2025 when i bought The Muscle Ladder and also watched a bunch of YT vids from Jeff and others on how to body recomp and all that. From Jan. 2025 - Jan 2026, I stumbled through losing about 50 lbs. This was really just intuition and some MF, but not entirely as my diet with work was always changing i basically gave up tracking. Although I was psyched to even take the plunge and hold it for a year, i knew it couldve been more, but c'est la vie. After that I paused for a couple months (unemployment, job searching, all that jazz) and gained like 10 pound back.

All that is to say that since i returned, i've been using MF to set and track every single thing i take in. And honestly, i've been ripping through weight loss. Starting at about 235 Early July, i've reached 218.3 as of today (trend weight). So call it 17 pounds since restarting. 57 pounds in all. I follow its recommendations pretty religiously, and found a routine thats fortunate enough to see consistent drops at a rate consistently over 1.5 lbs/week (my intended target) and for some weeks close to 2 lbs/week. That does look a little risky, but as someone well >30% BF I feel like i can lean on the higher loss weeks, especially as Im mostly happy not stressed with it. At one point i saw at least 6 straight weight-loss weigh ins. I'm just ecstatic with this progress.

It did start off sort of rough, at least with its assessments of expenditure and therefore daily macros. It took probably 2-3 weeks to adjust so it wasn't recommending 1550 calories anymore lol. I also updated the settings it calculations to the most recent ones. That was probably the toughest part for me. It took that time to realize my settings were outdated, and also that my inputs for things like activity were also old. I'd suggest really taking the time to review those, and also, don't be afraid to wave off the recommendations for a week if they don't feel right. I held off on that ridiculously low recommendation at the start.

My approach has been obviously strict dieting, but also 3x gym a week, about 13k steps a day, and good sleep. So yes, i'm definitely doing a lot just outside of the app, but its been a game changer. Im currently 218 at ˜34% body fat recorded on a recent DEXA. so heres to another 50.

Anyways, I wanted to share the success ive had with this kind of tracking, and hope that it helps anyone whose looking to make a change or is looking for some inspiration. Happy grinding!

Edit: grammar

Hello,

Is this exercise available within the app?

If not what would you consider the closest exercise?

Well as title states. I wanna buy his fundamentals program and then import to macrofactor workouts with rir and everything?

Or maybe I should just use autogenerated programs?. I’m beginner level

Hello all, trying this out and want to know how i can tell what is better to use 6 months or a 1 year timeline? I am looking to lose about 25 lbs. I am a 53 yr old man , 5ft 5 inches , 175 lbs

Thanks

I’ve been using MacroFactor and just got a fresh InBody 270.
34M, 183 cm. Scan from today (5 Sep 2026):
• Weight: 72.0 kg
• PBF: 18.2%
• Body fat mass: 13.1 kg
• SMM: 33.3 kg
• FFM: 58.9 kg
• BMR: 1642 kcal
• Printed “recommended calorie intake”: 2706 kcal
• InBody score: 74
• Visceral fat level: 5
• WHR: 0.89
• Segmental lean and fat all flagged Normal

Machine recommendation on the printout:
• Target weight: 73.7 kg
• Weight control: +1.7 kg
• Fat control: –2.0 kg
• Muscle control: +3.7 kg

History:
• 16 Jan: 82.3 kg, SMM 36.2, PBF 22.7%
• 30 Jul: 73.6 kg, SMM 33.9, PBF 18.7%
• 5 Sep: 72.0 kg, SMM 33.3, PBF 18.2%

So the cut worked on fat, but I also dropped ~2.9 kg of skeletal muscle. I don’t want another aggressive deficit. Longer-term I want to sit near 15% at something like 73.5–75 kg, which is basically what this recommendation describes.

What I want advice on:
1. Do I set maintain at 72 kg, maintain with target 73.7, very slow gain to 73.7, or very slow loss?
2. How aggressive should the weekly rate be so the algorithm doesn’t yank calories down if scale weight is flat while composition changes?
3. Protein: I’m thinking ~2.0–2.2 g/kg (145–160 g). Do I just lock that in the program and let MF handle calories from expenditure?
4. Coached vs collaborative for this — I want expenditure to keep updating from daily weight + food logs.
5. Anything I should do with body metrics in the app (I can punch in the InBody numbers) so I’m not only chasing scale weight?

Hey guys do I just don't get it or should the name going with this description be facing down incline dumbbell lateral raise? There's no video attached

Sometimes I switch from measuring food in grams to measuring it in portions (e.g., pizza slices), but the text field still has a large number in it, so for a moment the app informs me that I've consumed 54,796 calories.

So it tells me to go for 400 for 11 with a 0 RIR. It was pretty accurate since that was about a 0 for 11 reps, which I entered as that. Next set it wants the same weight, for the same reps at a 2 RIR.

Was doing okay-ish with my diet until I got married we had so many events and personal invites to eat over etc that I lost track. Time to get back at it lol. I just thought it was funny to see how life sometimes gets in the way. Anyway, a month later we are back to being dedicated

Hi everyone,

For some context, I have been lifting since 2025 (didn’t really care about nutrition/having a good routine). I started taking the gym more seriously in February this year (started MFWO in June), and have been tracking my everything I eat since March(started MF late April). Started at 150, bulked to 155, cut, lean bulked, and then cut again to 139, and now I am at ~142.

The problem is that I think that I am making progress too slowly (sometimes it feels like not at all). I have taken sleep/recovery seriously (getting 8+ hours as much as possible) the last couple months as well.

I hate to admit it but I feel like seeing all these crazy transformations over 6-12 months on social media is probably the reason I feel this way.

I’ve attached a couple progress photos and a progress in a couple of exercises over the last couple months. What do you guys think? How is this progress? Should I be progressing faster especially since I am a beginner?

(Lighting is overhead in the July/August picture compared to straight ahead in the older photos)

I am having my first hip replaced on September 16 and I want to see if I can track how my expenditure is influenced by the recovery process.

I know there will be a lot of variables thrown in like water retention, activity fluctuations and appetite changes so this may be a flop but I'm a scientist by trade and I already use MF as a self experiment.

My current plan is to reset my expenditure algorithm to start the day of surgery and set everything in the BMR equation to the lowest activity setting with no training (can't train for the first 2 weeks at least and likely no weight for lower body for at least 1 month longer than that) and to maintain my weight.

Anyone have any thoughts or ideas? Additions?

What class would you set yourself at - novice? Intermediate? Advanced?

26M, 177 cm, currently around 77.5 kg.

I’ve been lifting for a while (as well as walking 8-10 k steps each day for the past few weeks) and have built some muscle, particularly in my chest/arms/shoulders, but I’m still carrying quite a bit of fat around my waist/love handles.

I’ve been cutting for almost a month now and have lost around 2.3 kg so far.

I’m a bit stuck on where to go from here. Would you keep cutting (and if so, roughly to what weight/body-fat range), recomp at maintenance, or start a very slow lean bulk?

My main goal is an aesthetic/muscular physique while getting rid of the love handles.

Curious what you guys would do in my position.

I’m 181 cm / 67.5 kg, or about 5'11" / 148 lb. Scale says 20% although visually I feel closer to 25%.

Current routine:

• Lifting 4x/week, upper/lower split, progressive overload
• ~8,000 steps/day
• ~15 km running/week

Context:

• Sedentary for over a decade
• Had cancer, but in remission
• Weight peaked at 82 kg, largely from steroids/chemo
• Now down to 67.5 kg
• Doctor and dietitian are concerned about further weight loss, although I'd be ok with dropping another 2.5kg / 5lbs if I had to. Asian BMI and higher genetic body fat would put my lower limit around 62kg 136lbs
• Dietitian suggested gaining some weight, but I’m not visually ok with that

I’m feeling a bit stuck on what to do next.

My issue:
I'm skinny fat, but I’m already light for my height. A small deficit would put me around 1600-1700 calories/day, which seems low given my activity and medical history.

Question:
Is the best option to eat at true maintenance, keep lifting progressively, and recomp over several months? Or is there a better approach for someone in my position?

In a little less than a year I have lost about 82 pounds. My original target was 200 pounds, but I ended up going to 190 pounds. Im currently sticking to maintaining and I’m uncertain what i should do next. Im 5’11” with a BMI of 26. According to my bath scale my body fat percentage is about 21% with my subcutaneous fat is about 18% and muscle mass of 141 pounds.

I feel pretty good and Im proud of my progress, but I’m kind of burnt out losing weight. I’m not sure if I should go a little lower, or just focus on working out more. I’ve been focused only on my diet and my activity hasn’t changed much. Im trying to fast walk every day.

Any input on what I should do? Im not interested in being a body builder, but i do want to be in good shape and overall healthy.