The MacroFactor app is lauded for its intelligent, algorithm-based coaching that automatically adapts your calorie and macronutrient targets based on your weight trends and food intake. However, for users with specific goals, a personal coach, or a desire for more direct control, manual adjustment is possible. The key lies in understanding MacroFactor's program types and utilizing the right tools for your specific needs.
Understanding MacroFactor's Program Modes
Before you can manually adjust your calorie targets, it's crucial to understand the three program modes available in MacroFactor and how they relate to manual control:
- Coached Program: This is the default mode where MacroFactor’s algorithm provides all your calorie and macro targets, updating them weekly based on your progress. In this mode, manual calorie adjustments for the overall program are not possible, though you can edit individual logged entries.
- Collaborative Program: In this mode, the app's algorithm still sets a weekly calorie budget, but gives you complete flexibility to distribute those calories throughout the week. This is the best option for most people who want manual control over daily targets without losing the benefit of overall weekly coaching.
- Manual Program: This mode gives you complete freedom to set your own calorie and macro targets, with no weekly adjustments from the MacroFactor algorithm. This is ideal if you are working with an external coach who provides your targets.
Method 1: Daily Adjustment in Collaborative Mode
If you want the app to maintain your overall weekly goal but desire daily flexibility, the Collaborative program is your best bet. This is useful for planning for high-calorie social events or lower-calorie rest days.
Step-by-step process:
- Switch to Collaborative Mode: Navigate to the "Strategy" tab at the bottom of the screen. Tap "New Program" and select "Collaborative". If you're already in a collaborative program, you can skip this step.
- Edit your program: On the "Strategy" tab, tap the "Edit Program" button located in the program summary section.
- Adjust daily targets: Tap on the day you wish to edit. Use the slider or enter a specific calorie number to adjust that day's target. The app will redistribute the remaining weekly budget across the other unlocked days.
- Lock the day: To prevent the app from re-adjusting your target on this specific day, tap the small lock icon next to the day of the week. Locked days are not affected by subsequent edits.
- Save changes: Tap "Edit Program" again to save your adjusted daily calorie schedule.
Method 2: Switching to a Manual Program
For maximum freedom and full control over your calorie targets, switch to a Manual program. This method is most suitable for those who receive their calorie goals from a separate nutrition coach or who want to fully manage their own intake.
Step-by-step process:
- Navigate to Strategy: Tap the "Strategy" tab in the main menu.
- Create New Program: Select "New Program" and choose "Manual" from the options.
- Input custom targets: Enter your desired daily calorie and macronutrient targets. The app will use these numbers and will not automatically adjust them on a weekly basis.
- Confirm and Save: Review your new program settings and tap to confirm. The app will now track your progress against your custom targets.
Adjusting Individual Days After Logging
Regardless of your program mode, you can correct or quick-add nutrition data for a past or current day. This is useful for minor adjustments or for logging a day without a detailed breakdown.
Step-by-step process:
- Access Day Editing: On the main dashboard, tap the
+button and select "Quick Add" or scroll to the "Habits" section and tap "Food Logging". You can also use the "Nutrition Data Manager" by scrolling down your dashboard and tapping the relevant section. - Select the day: Choose the specific day you need to edit.
- Enter calorie values: Input the corrected or total calorie value for the day. You can also adjust macros here.
- Save changes: Tap the checkmark or save button to finalize the edit.
Setting a Manual Initial Expenditure
For advanced users who have been tracking their nutrition elsewhere, you can set a manual initial energy expenditure to fast-track MacroFactor's calibration process.
Step-by-step process:
- Navigate to Settings: Tap "More" in the bottom-right corner of the app.
- Expenditure Settings: Choose "Expenditure" under "Feature Settings".
- Change Estimation Method: Tap "Edit" next to "Estimation Method".
- Set Manual Value: Select "Manual" and enter your known energy expenditure estimate. Tap "Save".
Comparison of MacroFactor Calorie Adjustment Methods
| Feature | Coached Program | Collaborative Program | Manual Program |
|---|---|---|---|
| Weekly Budget | Automatically set and adjusted by app. | Automatically set by app, but daily targets are flexible. | Must be manually set by the user. |
| Daily Flexibility | None. Daily targets are fixed within the week. | High. Calorie targets can be redistributed and locked daily. | Complete. The user sets all daily and weekly targets. |
| Effort Level | Low. Set goal and log food; the app does the rest. | Medium. Requires intentional daily adjustments for redistribution. | High. User is responsible for all target setting. |
| Ideal For... | Beginners, those who prefer automation, and consistency. | Users who want flexibility for social events or workout schedules. | Experienced users, those with external coaching, and specific short-term goals. |
| Manual Expenditure | Not applicable; expenditure is learned by the algorithm. | Not applicable; expenditure is learned by the algorithm. | Can be combined with a manual expenditure to set initial targets. |
Conclusion
While MacroFactor is an excellent tool for automated, data-driven coaching, it offers robust options for users who prefer manual control over their calorie targets. Whether you opt for the flexible daily adjustments of a Collaborative program or the complete autonomy of a Manual program, you can tailor the app to fit your specific dietary and tracking needs. Understanding these different program modes allows you to choose the level of control that works best for your fitness journey. For more in-depth information, you can always refer to the official MacroFactor help documentation for further guidance on specific features.
