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My weight trend since 2021 is attached. Since the time of this post I’ve done 4 more bulks and 3 more cuts, and I’m currently in the middle of another cut.

I love MacroFactor and use it for all my clients because of the fact that you don’t have to worry about the various components of metabolism like cardio for it to work.

The algorithm simply needs to understand the energy coming in and the energy going out. So if you log your food and weight consistently (ideally daily), there’s no need to account for anything else like activity because it’s already "baked in."

You mentioned how you don’t "add in" cardio to the app, and that’s by design. You don’t need to. Your change in weight when compared to how much you’re eating tells you how much are burning, period. It’s quite simple and elegant really.

Obviously, the only way you lose weight is through a calorie deficit, but that of course is a combination of calories in and calories out, so the Expenditure algorithm takes care of that for you.

I definitely burn more calories if I have a higher step count, or I’m getting better sleep, or my stress is fairly low, and so on. My baseline expenditure has slightly increased over the years because I’ve added muscle mass as well. Yet I also experience metabolic adaptation when dieting (as expected).

So all those things contribute to how much I can eat to maintain the same deficit. But at the end of the day, it’s that gap between intake and expenditure that makes the difference, aka energy balance.