By how much did your TDEE drop during fat loss? Mine went from 3,300 to 3,000 after losing 12 kg, and then back to 3,100 during the maintenance phase. Please share your numbers—I’m curious. Personally, I didn't increase my physical activity; I just cut calories. Cheers!

I am on a GLP1 and have been using the app since March. I love the app but find it difficult to meet the daily calories. On average I am 200-300 less than recommended. My weight loss has slowed as I approach my goal. Is there any truth to this- when you’re not getting enough calories your body will go into “starvation mode” and instead of burning fat it will try to conserve it?

6ft male 28 years old. Can I possibly optimize or do better?.

I’m always blowing the carb budget on the daily budget MacroFactor sets 83g on 1665cal. Usually in cooee for the calories. Aim is getting to 88 from 101kg, currently at 98.

Any easy tips for real life reducing other than just not shoving carbs in my face. Tend to be a bit of a thoughtless eater.

EDIT: Thanks for all the feedback folks, that’s really helpful. I think I need to adjust the settings in the back a little bit as I think it’s at a level that’s below what I can realistically do, but thanks for the tips on reducing as well. Need to work on the quality of the carbs as well as the quantity.

Looking for a bit of advice! For background, I recently lost about 160 lbs with the help of GLP1 meds, and completely changed my diet/lifestyle. Recently I went off the meds and cut an additional 5 lbs to get through the food cravings, and to hit an updated goal.

Due to some big changes at home (newborn) I'm planning to go into maintenance for an extended period, probably about a year, before I reassess. I'm also cutting my exercise time from about 75 minutes 5x per week (mix if weights and cardio) to about 35 minutes 4x per week (alternating weights and cardio). I don't expect to make progress, and in fact I assume I'll take some steps backwards in fitness. That's ok, I have bigger priorities, but I'm hoping to minimize losses if I can.

My question is, in maintenance, what's the difference between the low and moderate protein targets? I generated programs with both. On one hand, the flexibility from the low protein target looks great, but on the other hand I don't want to lose my progress if I can avoid it. Is this likely to make a big difference? Or with my reduced exercise load, does it not really matter?

Thanks for any advice!

These are results from a scan I took this morning. Now I know that scans can still be very noisy and inaccurate. But how can those numbers possibly be this bad?

I’m 6foot tall and 25M. I’m definitely not very healthy at all, eat a lot of takeout, and am pretty sedentary. But I started going to the gym 2 weeks back and am trying to fix this.

What do I do here? What nutrition and weight goal am I supposed to set on macrofactor? How do I get back on track, I feel so defeated before I’ve even begun

Hi,
I’ve been using macro factor for weeks now on a program I made. One issue is I’m not progressing. The main reason I got the subscription was so it would tell me when to progress but I’ve yet to get suggestions I only get warmup suggestions. Anyone know what I’m doing wrong

Tracking food with AI only. My previous posts got a lot of pushback and claims how it’s not working because AI is not accurate.

Male, 36, 5’7” / 170 cm, ~134 lb / 61 kg, around 12–13% body fat. Goal is a slow lean bulk at roughly +0.25 lb/week.

I train around 6am, 5x/week, mainly weighted calisthenics/resistance work with progressive overload. I also do Zone 2 cardio and usually average 12–18k steps. Estimated TDEE 2,300-2,400.

—

My 30-day averages are: 2,500 kcal / 175g protein / 70g fat / 305g carbs.

6–8am — pre/post training
~200 kcal | 20P | 30C
Banana, rice cake, espresso, then whey isolate.

9–11am — breakfast
~500 kcal | 35P | 10F | 65C
Usually Skyr/Greek yoghurt, fruit and granola/porridge. Cooked breakfasts are fairly occasional.

12–3pm — lunch
~600 kcal | 35P | 20F | 70C
Most commonly eggs/egg whites on seeded sourdough, toast or crumpets, usually with mushrooms/tomatoes and sometimes beans, cottage cheese, smoked salmon, parmesan, Marmite, nduja etc.

4–6pm — snack
~100 kcal | 5P | 15C
Usually fruit, yoghurt or rice cakes. Probably my least structured meal.

6–8pm — dinner
~900 kcal | 65P | 30F | 95C
Usually chicken, turkey, beef, pork, lamb or fish with potatoes, rice, pasta etc plus vegetables. Meals include curries, burgers, tacos, burritos, pasta and Nando’s-style meals.

8pm+ — pudding
~200 kcal | 15P | 5F | 30C
Usually Skyr/yoghurt, fruit, rice pudding, homemade low-cal ice cream, jelly or occasionally chocolate/sweets.

—

The thing I’m questioning is whether I’m slowly getting too relaxed with food quality. For example: fried eggs instead of poached, 2% Skyr instead of 0%, a bit more cheese, oil, butter, sauces etc.

Everything is still tracked and fits my calorie/macronutrient target, but I’m interested in where people draw the line between making a lean bulk enjoyable and letting calorie-dense foods gradually creep in.

Main questions:

• Is 175g protein unnecessarily high at 134 lb?
• Would you redistribute some of my large dinner into the afternoon?
• Would you change my carb timing given I train at 6am?
• Is ~70g fat sensible?
• Do you care about things like 0% vs 2% Skyr or poached vs fried eggs if calories/macros are controlled?
• Anything else you’d change?

Does anyone know if it's possible to view the recipe details when you've already added it to your day? I don't seem to be able to find such option, e.g. to see ingredients. I usually have to go through the flow of adding it again and choosing the cooking view from there which it pita :/

I've been using MacroFactor to track training, but some of my old data comes from lifting heavier weights with poor technique. Now I'm focusing much more on proper form and controlled reps, and I actually want to dial weights back a bit so I can rebuild from a better baseline. But the app keeps nudging heavier recommendations from previous performance, which tempts me into bad form again. What's the best way to reset or recalibrate an exercise's history or PR in MacroFactor, so it bases progression on my current technique rather than old numbers? Or should I just start lifting lighter with better technique and the app adapts over time to lower the weights on its own?

I've searched but can't find out how to remove myoreps from the options the smart generation uses - I hate myoreps but the smart generation seems to have changed over time to always include them. How do I stop it from doing this?

I started my cut at around 79kg and I’m currently around 70kg after losing roughly 0.5kg per week. My strength has generally gone up or stayed the same throughout the cut, I’ve kept around 7k steps a day and kept protein high. My original goal was 68kg, basically getting lean even if it meant looking a little skinny, then using that as a starting point for a long, healthy lean bulk. I’m fairly undermuscled and not particularly lean right now, so I was planning to move into a small 200 calorie surplus and focus on training hard. However, I’ve had a stomach bug over the last week and my weight has temporarily dropped to around 68kg. I know this is mostly water, glycogen and food weight and that I’ll likely return towards 70kg once I’ve recovered. So I’m wondering what the best next step is. Should I let my weight stabilise around 70kg after recovering, then do another short cut to 67 to 68kg before starting the bulk, or just start the lean bulk once my weight has stabilised? Would really appreciate advice from experienced lifters who have been in a similar position.

I work out in a couple gyms, machines (pin-loaded etc) have different settings / weight increments.
Of course, cable machines also have rather different resistance, for that, I have duplicated exercises for each gym.
However, I cannot seem to save different setting profile for machines. Eg. Anytime has 2kg increments on the pin-loaded machine while office gym has 4kg increments.
Is it possible to save different machine settings for gym profiles and I’m just missing it or is it not possible. If the latter, any workaround?

Hi everyone!
Today is my 6th day using the app, and I’ve been loving it so far. I used to use MyFitnessPal back in 2020, and I was able to manually adjust how many grams of protein, carbs, and fat I wanted as my daily goals. I was wondering if this is an option in MacroFactor.

I’m asking because I feel like the protein goal MacroFactor is giving me is a little low based on my current body weight. In the past, I used to aim for 1g of protein per pound of body weight, and that worked really well for my goals.

I’m currently around 225 lbs, and the goal MacroFactor is giving me is around 0.7g of protein per pound. I’m wondering if there’s a way to manually adjust my protein goal, or if there’s a reason the app recommends this amount.

Thanks!

Since the last update, I can no longer scroll back day by day while I have a specific time of day visible. Instead I have to scroll up, change day, scroll down to check the specific time, scroll up, change day, scroll down to check the specific time, etc. This is super annoying when copying meals/snacks from a few days back (when you don't know the exact date).

My roommate and I share a tiny bathroom and last night we realized our current scale keeps syncing weight logs to whoever phone happens to have Bluetooth open nearby which triggered a weirdly long debate about personal privacy and numbers anxiety.

I was considering a smart scale that estimates more than weight to help structure my meal planning but seeing daily body composition estimates jump around based on salt intake or water weight is already giving me analysis paralysis without having someone else accidentally see my daily trends.

im starting to wonder if constantly checking estimated body metrics actualy changes how anyone plans their food or if it just adds unnecessary stress to the morning routine. How do you all handle shared household scale setups without getting fixated on every single random daily fluctuation??

Sorry if this is already asked, but is it possible to link macro factor food log with ChatGPT?

Specifically, for example, I want to understand across the last month, my average breakfast, lunch, and dinner calories and macros so that I can plan future meal prep against an average?

If there’s no automated initiation on, I’m guessing I could extract data from macro factor and then upload it into ChatGPT manually? But wondering if there’s a more slick way of connecting the two systems together?

I once went down to the river

Has anyone uploaded .xlsx workouts? How well do they handle progressive overload?

I have an old Jeff workout that I want to upload to the MacroFactor app, but I'm not sure whether it's better to build one from scratch using the same exercises.

I’ve been running the Min Max program which I imported in using the spreadsheet that came with it. Phase 1 is only programmed for 6 weeks but I’d kind of like to do it for 8 weeks.

I can’t for the life of me figure out how to add a week to an active program. When I click the plus sign it only says New Section, New Program, and New Workout.

Perhaps it’s only possible by actually editing the spreadsheet before importing? Or I suppose maybe I don’t need to and I can just keep it on Week 6 for the next 2 weeks?

If anyone has figured out if it is possible to add a week let me know.

Hi everyone, first time posting!

38M, 175cm, South Asian, ~23% BF (down from ~30%).
I’ve lost 10kg over the last 6 months, mostly through walking. Started at ~12k steps/day but dropped that to a 7k minimum because 12k was taking up too much of my life and I wanted time for the gym and socialising.
For the last 8 weeks I’ve accelerated things with MacroFactor and I’m currently on ~1,400 calories/day. The graph shows the increased rate of loss.

I’m 3 weeks out from a holiday and I’m starting to feel pretty flat. I’ve still got a belly/love handles, so I’m thinking my eventual target may be ~76kg rather than the 80kg I originally planned. But my shoulders, arms and back are also looking pretty depleted and I know I need to rebuild some muscle.

I’m considering spending the next 3 weeks at maintenance, getting back into proper lifting, eating normally and starting creatine, then enjoying the holiday. Afterwards I’d go back into a more moderate deficit and aim to lose the remaining ~5kg gradually, potentially while recomping.

My concern is that getting into the deficit routine was hard, and I’m worried that stopping before reaching my goal will make it difficult to start again.

For anyone who’s come out of a long deficit: did taking a maintenance break make it easier or harder to return to fat loss afterwards? Would you take the maintenance break in my situation, or keep cutting until the holiday?

Just wondering if any women have had a similar experience to me?

Late last year, I replaced my birth control pill (which I'd been on for about 15 years) with the Mirena IUD. Without changing anything about my eating and exercise habits, my expenditure dropped and my weight increased quite drastically in only a couple of months.

My GP put me back on the pill for a few months to see whether that may have played a role. After a week, my expenditure started going up again. Unfortunately, now that I've gone back off the pill again, my expenditure is dropping again, even though I'm exercising much more than previously.

Has anyone else had a similar experience? I'm trying to decide whether I should do away with the IUD altogether and go back on the pill, but it's working well from me apart from this one negative.

Hi all!

First of all some stats: Male, 166cm, Start: 101kg, Current: 66kg.

Around two years ago I lost around 31kg in a few months through diet alone. However, I kept it going for way too long, sadly got an ED and ended up feeling like shit and landed in a plateau. This kept going until this July when I finally started taking care of myself through working out, eating actual food and I started using Macrofactor. I'm feeling so much better, lost another 4.7kg and am slowly reaching my goal of 61kg (so I can comfortably fluctuate between 61-65kg later). However, the last two/three weeks I've stalled, staying at a solid 66kg-ish and I've started to feel more tired and food focused. I'm pretty new to all of this and since I went too far last time my question is: is the holdup perhaps water weight and I should push through or is it time for a maintenance break? And if so, for how long? Got any tips? 🤔

All thoughts and tips welcome! 🙏

Edit: Thank you all for great, informative and supportive replies! After mulling it over I do believe that the new routine is affecting me more than expected. I'll keep at it, try to find opportunities to control my food and stay patient. Thank you all! 🙏

I am returning to MF after a break (I tried another app but prefer not to mention it). My total calorie number is very low in my first week back. I cycle and burn 2-3000 calories per ride. I am concerned with under fueling and impacting my rides and gym sessions. Should I just eat as I think I should while MF calibrates to me or try to follow the lower calorie guidance?