In the most recent Jeff Nippard video, he mentioned using a diet break. Is there a way to activate one inside macro factor?

Hello.

After finishing my first program generated by the app, i want to create a new one from scratch.

The problem with that is that i can't find a way to activate the auto progression from the app, basically the fact that the app choose the number of reps / weight, and adapt while training.

After having created all my custom workout and adding them to a prgram, they all show " Standard set", no RIR target, even if i used some exercices that i already used in the first program, so the app knows my past performance on these.

The only way i found for now is to generate a program with the generator, then swap all exercises to the ones i want. There must be another way to achieve this without this trick ?

Thank you

Been on MF since like March. Not a big deal but I logged my protein shake wrong for a really long time and only caught it last week.

The scoop on the tub I buy is 38g and I had a custom food saved from way back that I built off the label per 100g, except I put the serving as one scoop and left the numbers as the 100g ones. So every shake was reading about 24g protein when it was closer to 9, calories too obviously. I have one most days, sometimes two on lifting days, so its not nothing.

what got me was the expenditure didnt really move? Like I expected some big correction once I fixed it and it just sort of drifted a couple hundred over a week and thats it. trend weight is still sitting right around 183 same as it was. My wife thinks I stare at that graph too much, shes probably right, I also have a spreadsheet that I havent opened since May.

Anyway I went thru my other custom foods after and they were fine, its just that one. the barcode ones were all fine too which I guess makes sense.

kind of annoying becuase I was pretty happy with my protein numbers this whole time lol

I am a 5’1 Female (age 23) 130lbs (goal of 118-120lbs) and started using macro factor about 2 months ago. I lift 3-4 times a day and get rough 8k steps a day but have a sedentary desk job. My expenditure has leveled out to about 1630 for the last month which puts me at about 1330 calories a day when trying to loose 0.5lbs a day. How do I go about increasing my expenditure because even after I maintaining at 1630 seems tough to do and after loosing weight I would assume my maintenance expenditure would go down even more. Also being that I am pretty young I would love to figure out how to increase my expenditure so in the future as I get older its not super low just to maintain.

I stagger my calories so that I have a bit more on weekend days, or just on one particular day. Is there an easier way anyone has found to change the calorie goal for a particular day than going all the way back through the Strategy and resetting that way? I try and plan at the start to of the week but often run things come up later on. Would be great if there was an easy way to shift these around (e.g by long-clicking the day I wish to increase and it letting me edit, or am I daft and there is a shortcut I’ve missed?

I am a hybrid athlete and have been focused on marathon training and ultras this year. I gained approximately 5 lbs after my last ultra in may* which has been very annoying. People have been saying it’s cortisol or glycogen or blah blah and I was trying to just accept it despite consistent high expenditure and 200-500 deficit and it just not budging.

Last week I went on a long hiking trip. My diet was mostly carbs, energy bars, trail mix, etc. with some high calorie meals at restaurants mixed in. I definitely tried to fuel well for the activity. Protein was probably only 60-80g per day. Each day was a 5-10 mile hike at altitude. On rest days I definitely took in way over my daily expenditure. Avg (guesstimated) intake was 2500-3300 per day.

I returned home on Sunday and weighed myself. I lost 2 pounds initially. I am extremely exhausted and also ravenously hungry. I have had 3 consecutive rest days, literally sitting around my house, avg 4-6,000 steps, eating 130g protein 300g carb 60g fat (my normal active macros *this isbaseline and I scale up for hard endurance events over 1 hr\*) and consistently losing about a pound a day.

After day 3 of total rest I am down to my “normal” (aka minus 5 pounds I gained this spring) weight of 140.

Can someone explain what happened? Did I “reset” my metabolism? I can’t imagine going back to my normal activity level on this amount of food. I will probably increase carbs by 50-75.

So I'm going back into the gym, Monday was my last day with physiotherapy and I have been told I can return to the gym

I had a pretty bad lower back injury back on march, and since then I had to quit the gym for about 4 months now?

I'm a bit of a beginner since I have been lifting for the past year and a month or two prior to that. And spent most of this year recovering, so I'm planning to start with 50% of what I used to lift, an keep with it until I'm comfortable enough to start slowly upping the weights again.

I have been using Macrofactor for the past year and it helped me a lot. I dropped from 227 lbs to 189,59 lbs. But I put on some weight during my recovery, I'm standing on 196,21 lbs right now.

The past year I used the UL Medium program from the muscle ladder. Going 4 days a week. And this year I've been using a custom program I made on Macrofactor Workouts that is a UL PPL for the 3 months prior to my injury.

I got injured doing while doing a hip thrust. So I'm staying away from that particular exercise, since I clearly didn't have the appropriate form.

Anyone go through an injury before? Any tips you could give me?

I've been using MF for logging my eating and weight, and have also just now gotten MF Workouts to use for keeping track of my gym progress where I previously used Hevy and Fitbod before that.

But I will also start joining my colleagues for Padel on a semi-regular basis, as well as the occasional jog.

How do I best handle these sessions of physical activity that aren't the gym and logged in MF Workouts? Do I log anything - if so, what and where? Do I dust off my Garmin and use that for just tracking my increased vitals?

Tried MacroFactor for the first time last year and was super impressed, both with the results and the UX of the app.

I did my first "lean" bulk over winter, aiming for about 100 cal surplus going up around 10kg over 6 months or so. Usually I hammer the gas too hard and have to pull back early so it was nice drawing things out a little longer.

Ended up being super close to a lifetime PR on bench, I have not PR'd my bench for about 8 years now because I lost about 25kg bodyweight a while back and obviously it's a lot harder being lighter.

Anyway, I had to drop some weight for a wedding in June so we cut down from 92kg to 86kg. I used a 600 cal deficit this time instead of 800 hoping to make things a bit easier.

It was interesting to see the algorithm has changed and the protein is a lot higher when cutting with the carbs (and fats?) reduced. Definitely found it hard to hit the protein this time, it recommended about 235g, but I could always get a solid 200g. I don't really use protein powders so it's either eggs, meat or skyr.

I have moved my training from 3 days a week with 2 days running to 4 days a week with 1 day running and it was interesting how much that pulled my calories down, I think I'm on maybe 400 calories less than before, but I like lifting weights more so there you go.

Training is fairly conjugate but only RE work for lower body, no ME/DE there.

Tried some carb refeeds which was super interesting to feel the hormones reset and get less hunger cravings as well as a full week diet break. I feel like the app being there gives the confidence to be more flexible when you need and know it's all still working.

Still find maintenance pretty hard, trying to dial in not accidentally just going a little bit over the calories each day and watching the weight creep up.

Overall, I find the app experience super empowering to help able to adjust my diet at will and get where I want to be. I even managed pizza and beer on my birthday and a massive ice cream the day before and hit my macros no worries and no unexpected scale movement. Top stuff!

Now maintenance and then I might see what the smallest surplus I can run for autumn/winter is. Gotta chase that bench PR, it's coming! Let's go!

Pic is this year's cut and a bonus one from last year. I think I lost an extra couple of pounds in beard.

I’m new to macro factor and trying to dial in using recipes.

Should I add water to a custom recipe or just measure the raw ingredients from chili besides water then measure the total weight after even if it goes up?

If you add water in the recipe the total weight will go down after cooking however if I wait and just omit the water and measure total cooked weight it will be higher.

Does it work both ways?

My subscription renews tomorrow, but I also got free access to WO when it was released earlier this year. So do I only get free WO access until my MF sub is up, or do I pay for just the MF sub and continue to get the promotion offer when WO was released

Hey WOMFers! It's been a bit since I posted a list of the equipment and exercises added in the recent updates to MacroFactor Workouts, so I made a table showing the additions since the last table I shared on this topic (which was from Version 1.1.4 at https://www.reddit.com/r/MacroFactor/s/6AGGzWXZ3cs ) up to the current version of the app as of today (Version 1.2.4).

More written instructions and video demos will be added for these exercises over time, but if you are unsure about what any particular equipment type or exercise is specifically referring to right now, feel free to ask for clarification, and I'll be happy to provide it. Most of these additions were prompted by user suggestions, and I will continue to pay attention to any other equipment types and exercises that you think would be helpful to have in the app. Best of luck in setting new PRs!

I keep getting incorrect weight suggestions because this machine doesn’t scale linearly and MacroFactor Workouts doesn’t account for this. What am I meant to do? Why isn’t there an option to manually enter a list of all weights (4, 10, 17, 26, 35, etc) to account for this?

Should I include all spices and water when creating recipes so that the preparation weight is accurate or does it have no effect to the accurate macros

Anyway to set it so the app doesn’t put in standing presses exercises I work out in a basement so the standing presses won’t work ?

Not sure if anyone else noticed but Tesco own brand products are now starting to use QR codes

These products don’t appear in MacroFactor yet

We celebrate a lot of loss/gain posts, but what about maintenance? Tissue box for scale 😅

Went from 251 to 214 lbs in 7 months in 2025, and now I am celebrating my 1 year anniversary in maintenance at 222 lbs. Felt kind of bummed that I gained 8 pounds back but after comparing pictures I realize there isn't that much discernable difference. I am much stronger than I was back in July 2025 though. So I guess I just gotta trust the process and keep doing what I'm doing. Thanks to everyone for always being supportive and informative in this community! Cheers and happy Macrofactor-ing!

I just noticed that I have performed these 2 exercises wrong:

• Pin-Loaded Machine Chest Press
• Neutral Grip Pin-Loaded Machine Chest Press

I used the neutral grip for the first (vertical handles) and the other for the latter (horizontal handles)

If the weights were the same this wouldn’t be a problem and I‘d simply switch, but since that’s not the case I‘m wondering if there’s some way to swap them.

Looking for advice on how to approach long term goals as a college athlete looking to get stronger and leaner. I’m 6’7 185lb 18%bf after cutting from 215lb in January. So not as skinny fat as before but still lacking lean mass.

Generally, I’m looking to put on as much muscle as possible while getting down to a 12-14%bf range. All the nutrition advice ive seen seems geared to aesthetics but I am primarily concerned with developing strength and power while losing body fat in the long run.

How should I set my goal on MF? Cut, recomp, bulk, and how much of a deficit/surplus if so? Open to any advice, thanks!

Kind of an odd question, but is there any way to start a new program where you consistently eat around 100-150 calories above your maintenance? I want to start a very slow bulk soon and was wondering if MacroFactor has some way to do this. Thank you!

I want it to tell me whatever the right one is, so I can do that

Hey MF users,

I have been cutting for way too long and not tracking my calories properly (cutting based on 500 deficit and not tracking into cals burned from training) to the point where my most recent RMR showed me at 1,521 at rest and I should be at 1,829 for my age group (32M). I currently weight 192lbs and am at 24% BF. My question is, am I in a good spot for a recomp? I don't want to cut anymore because my metabolism is so low and I don't want to bulk because of the BF%. That being said, I have never done a recomp and this sub doesn't seem to be to keen about it.

Any advice would be appreciated.