• Macros is short for macronutrients, there are 3 main types- carbohydrates, protein, and fat. All food is made up of these three components. In fact, if you know how many grams there are of each of these, you can calculate how many calories are in your food. There are 4 calories in every gram of carbohydrates and protein, and 9 calories in every gram of fat. Add these up, and you have your calorie count. Each macro plays it’s own part in the functioning of the body and they are all important.

  • Macros rule when it comes to having the body you want. While calories reign supreme in terms of weight gain/loss, protein comes second. Protein aids in muscle synthesis which is important regardless of your fitness goal. For example, eating sufficient protein while trying to lose weight helps your body burn fat instead of muscle, and the more muscle mass you’re able to retain, the more defined and toned your body will look. Additionally macros are important when it comes to vitamin absorption, hormone production, and more.

  • There’s no magic pill. There are so many paths that could work for you; the best diet plan is the one you can stick to long term.

  • This is likely happening to you if in your settings you only have one macro goal set. For example, if you have a protein goal and flexible carbs/fat, the app doesn’t want to waste your time by having you log carbs/fat too, so it finds a solution for the calorie equation (Calories = fat + carbs + protein)- but with rounding, there could be various solutions and therefore various carb/fat amounts. This is why the numbers may differ from nutrition facts- but don’t worry! Since you aren’t tracking carbs/fat anyway these differing numbers have no effect on your meal plan. Just make sure you have accurate numbers for calories and the macro you have a goal for. If you want to set goals for multiple macros, see the next question.

  • The app does not allow for such rigid macro goals as it would be extremely difficult for the algorithm to find the perfect combination of recipes to meet those narrow targets. You can get close, however. In the “nutrition overrides” section of the settings, you can check the “override with” boxes. In most cases, users will want to have an “at least” amount for protein and a “at most” amount for carbs or fat- whichever is more important for them to limit (but make sure the setup makes sense with your diet goals). Without having to go too deep into the math behind it, know that when you place limits on 2 of the 3 macros, you are essentially limiting the 3rd macro as well.

  • Yes, you can do both! Follow this tutorial to see how.

  • Generally speaking, you should measure ingredients raw unless otherwise noted in the ingredient list (frozen, cooked). For example, if it says “broccoli, frozen” it should be weighed when frozen.

  • See the Excluding Keywords tutorial for a how-to and to also get some helpful tips on how to exclude not too much or too little.

  • Click on the recipe and click the thumbs down button. It will never show up in your plan again. If it’s a whole class of recipes- for example if you don’t want any recipes with yogurt, go to Menu > Settings and add “yogurt” to the “keywords to exclude” box- see this tutorial for some tips on how to not over-exclude.

  • Menu > Settings. You will need to regenerate your meal plan for changes to take effect.

  • See our Family Meal Planning tutorial.

  • If you want to start your plan at the beginning but keep your weight data, see here. If you want to update your maxes/strength level, see here.

  • Yes. For Meal Planning tutorials, see here. Workout tutorials, see here.

  • Email mary@strongrfastr.com or go to Menu > Contact/feedback

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