STEP 1: SIGN IN AND SET-UP MACROFACTOR

1. 1. Visit the MacroFactor website or download the app from your app store.

   2. Sign in to MacroFactor using your preferred method, such as Google or your email.

   3. Click “Yes” on the affiliate code and enter code: MARRA for an extended free trial.

   4. Complete the initial setup by providing basic information such as your sex, age, height, current weight, body fat percentage, and exercise frequency.

STEP 2: ESTABLISH WEIGHT LOSS GOALS

1. 1. After completing the setup, navigate to the goal setup section.

   2. If your goal is weight loss, calculate your target weight loss by multiplying your current body weight by 0.1. Subtract this number from your initial body weight. 

      (200×0.1) = 20 lb loss goal / 200-20 = 180 goal weight.

   3. Adjust the weight loss goal slider based on your preference for the speed of weight loss.

      A safe and effective range is typically between 0.7% and 1% of your body weight per week.

   4. Save your weight loss goal and proceed to program design.

STEP 3: SET UP YOUR MACROS

1. 1. In the program design section, select the “balanced” option unless you have a specific dietary preference (e.g., low carb, keto, or low fat).

   2. Indicate your training type (lifting, cardio, or both) and your level of experience.

   3. Choose the option to distribute your daily calorie intake evenly across meals. This makes it easier to meet your calorie goals consistently.

   4. Review the recommended daily calorie intake provided by MacroFactor. If uncertain, select “not sure” to allow the app to adjust your calories based on progress.

STEP 4: ADJUST YOUR PROTEIN GOAL

1. 1. Proceed to the MacroFactor dashboard once you have completed the setup.

   2. Depending on your body weight, you may need to adjust your protein intake.

   3. If you weigh below 250 pounds, consider increasing your protein intake to approximately one gram per pound of body weight.

      If over 250, just use your height (in centimeters) as a protein goal (in grams)

   4. To adjust protein intake, go to the “strategy” section and click on “edit goal.” Save the changes by clicking the checkmark.

   5. Update your protein goal for each day of the week to reflect the desired adjustment.

STEP 5: DAILY WEIGH-INS AND FOOD TRACKING

1. 1. Begin each day by weighing yourself first thing in the morning, after using the bathroom, and wearing minimal or no clothing.

   2. Use the MacroFactor app to record your weight by clicking the “+” sign and selecting “weight.”

      I make this a daily habit, but a minimum of three times per week is probably good too.

   3. To track your calories and keep tabs on your food intake, click the “+” sign and select “search” to find each food item you consume.

   4. If possible, use a food scale to weigh your portions for accurate tracking.

   5. Log each food item with its corresponding nutritional information (calories, protein, carbs, and fats).

   6. Monitor your daily calorie intake and adjust meal choices to stay within your calorie goals.

STEP 6: GET LEAN

Congratulations! You are now equipped with the knowledge and steps to kickstart your weight loss journey using MacroFactor.

Tracking your calories and bodyweight consistently will give the app all the data it needs to keep you on the right track for getting lean!

MacroFactor will automatically adjust your targets based on your progress, helping you achieve sustainable weight loss while preserving your muscle mass. You just need to eat what it says, and hit the gym!

I’m sure you’ll crush your weight loss goals with MacroFactor and enjoy the rewards of a healthier and fitter you!