• 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 its 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.

  • If using barcode scanning: it could be due to rounding, how the nutrition facts account for fiber, or it could just be outdated. A small difference is nothing to worry about, but if it is substantially off, sometimes putting in the grams/ounce of a serving can help resolve it. Otherwise, you’ll need to log it manually (it will automatically save to the “recent” tab for future use).

    If manually adding: it could be due to rounding, how the nutrition facts account for fiber, or because you only have a goal for one macro (see the next question to see why if you have a goal for calories and one macro, the other two macros don’t need to be exact).

    Fiber note: Companies can include fiber in the calorie count or not (how the body digests fiber is complicated!). So if you have a high-fiber food, it can impact the calorie count. Typically it’s not by enough to have a serious impact on your goals, but you may want to try adding/subtracting fiber from the carb amount depending on your needs.

  • Simply put, we don’t need to waste your time logging all of that info. Since it’s an equation (calories = fat + carbs + protein), with only a few inputs we can estimate what the other macros are. If you only have one macro goal, sometimes there may be multiple solutions to the equation and you could notice incorrect numbers for the macros you don’t have goals for, but don’t worry! Since they are flexible targets you don’t need exact amounts. By meeting your calorie and one macro goal, it will keep the other two in the correct range and will not affect your meal plan.

    If you want to be able to manually log all macros, you should go to Menu > Settings > Nutritional Overrides and make sure you have goals for all macros. When logging, the app will still only ask for calories and 2 macros, because when you log calories and two macros, we know exactly what the third macro should be.

  • Menu > Settings > Nutrition Overrides. 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. While the app does not allow for hitting specific/exact macro goals (it would be extremely difficult for the algorithm to find the perfect combination of recipes to meet those narrow targets), you can get very close to your targets. In the “nutrition overrides” section of the settings, you can check the “override with” boxes. Most users set an “at least” amount for protein and an “at most” amount for carbs (which effectively limits fat to a certain range), but it all depends on your specific diet goals so adjust accordingly.

  • Currently this is not available due to the limited size of mobile screens and how the app organizes meals. If you want more than 4 meals, we recommend splitting a meal (or meals) throughout the day. For example, since the app asks when you are logging a meal what portion size you ate, you can easily log part of your lunch earlier in the day and part of it later.

  • 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.

  • This question implies that you think logging exercises will affect your calorie goals on the meal plan, which isn’t quite how the app works. We use a more reliable method. The app doesn’t estimate calories burned for specific exercises because typically these estimates are HIGHLY inaccurate and also it is impossible to guess how much a user will end up exercising at the beginning of the week when planning their meals. The only reliable source of truth in this regard is what you’re eating and what’s happening on the scale as a result. With that in mind the best way to factor regular off-plan exercise in terms of your calorie goal is to adjust your activity level in the app (Menu > Settings > Basic Profile >Activity Level) and use the default calorie recommendation. Then as you log your food and weight the app will automatically adjust your macro goals over time to be more accurate and specific to you based on your intake and weight progress.

    If you want to use your own calorie override: still factor your activity level in the override. Then after a couple weeks of logging meals and your weight, take a look at your Macro/TDEE report (Menu > Macro/TDEE Report). From there you can see how your weight has fluctuated over time compared to your calorie intake and you can update your goals according to the analytics there. These numbers will be more accurate the more consistently you log your weight and meals so we recommend logging your weight most days and tracking your macros as consistently as possible.

    We know this approach is somewhat unique in the fitness app market, but we chose it because of how much more accurate and reliable it is. Many people fail to achieve their goals because they see inflated “calories burned” numbers and then overeat as a result. Figuring out how much you need to be eating with any accuracy is an iterative process that takes a little bit of time in reality. Your body can even adapt to different calorie levels over time, meaning your calorie needs aren’t static and are something that just need to be monitored and adjusted as necessary, which the app makes easy to do.

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

  • Yes! Please send any suggestions our way at Menu > Contact/feedback

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

404: Uh-oh, looks like that page doesn't exist...
Strongr Fastr's servers are currently unavailable, either due to maintenance or unusually high load. Please wait a few minutes and try again...
Try Again
Uh-oh, looks like something went wrong. Please let us know if this problem persists...
Can't connect to Strongr Fastr's servers. Check your internet connection...
Try Again