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Quick Wits: My Favorite Macro and Metabolism Calculator · Wits & Weights | Strength & Fat Loss Over 40

• 0:00
  Philip Pape: With so many apps and tools and spreadsheets and websites out there trying to help you calculate your macros and your metabolism, I don't think it has to be that complicated.
• 0:09
  Philip Pape: There's a single powerful tool that I love to use.
• 0:13
  Philip Pape: It is my favorite macro and metabolism calculator, and I'm going to explain all the details and why so you can start using it today in today's QuickWits.
• 0:23
  Philip Pape: Why so you can start using it today in today's Quick Wits?
• 0:28
  Philip Pape: Welcome to the Wits and Weights podcast.
• 0:29
  Philip Pape: I'm your host, philip Pape, and this twice a week podcast is dedicated to helping you achieve physical self-mastery by getting stronger, optimizing your nutrition and upgrading your body composition.
• 0:39
  Philip Pape: We'll uncover science-backed strategies for movement, metabolism, muscle and mindset, with a skeptical eye on the fitness industry, so you can look and feel your absolute best.
• 0:49
  Philip Pape: Let's dive right in.
• 0:50
  Philip Pape: Welcome to another QuickWits, your secret weapon for hacking your health, your physique and your awesomeness, all in bite-sized chunks that will not make your brain hurt At least, I hope not.
• 1:05
  Philip Pape: And today I want to introduce you to my favorite tool for dialing in your nutrition and reaching your physique goals, the tool that I've been using ever since it launched.
• 1:15
  Philip Pape: If you are a follower of this podcast, you've heard me talk about it quite a few times and it's worth reiterating and that is an app called Macrofactor all one word.
• 1:25
  Philip Pape: It is created by the folks at Stronger by Science you may know them folks like Dr Eric Trexler, greg Knuckles and others and it is a game changer because it's not just a food logging app.
• 1:37
  Philip Pape: I almost wish that they had a different name, like a different category in the app store, for this app, because it is completely on a different playing field, not just in being superior for what these other apps do, but it does things that the other apps don't even do, and by the other apps I mean MyFitnessPal, chronometer, macros, plus all the other apps that people say oh no, I already use a food logging app.
• 1:59
  Philip Pape: That is not what this is.
• 2:00
  Philip Pape: Macrofactor is not just a macro tracker.
• 2:03
  Philip Pape: It has a few features that are really unheard of and have not yet been developed in the industry, and there's some reasons for that that we're going to get into a bit.
• 2:13
  Philip Pape: But it has to do with the people behind the app, who are super into the science and the evidence and have come up with very sophisticated algorithms that get you a quick, easy answer for you and your metabolism that you can't get anywhere else you can't get it from a calculator because it needs to understand your habits over time.
• 2:32
  Philip Pape: So first I want to talk about the food logging, because everybody thinks of it as a food logger first and foremost.
• 2:37
  Philip Pape: And all I'm going to say about Macrofactor you know, love it or hate it, you always have to get used to a new app when it's new to you.
• 2:44
  Philip Pape: And you know, love it or hate it, you always have to get used to a new app when it's new to you.
• 2:47
  Philip Pape: And you know, when people start using chronometer or RP or carbon or whatever, there's going to be a learning curve, right?
• 2:51
  Philip Pape: So once you get past that, what you're going to find is that macro factor is is not just one of.
• 2:56
  Philip Pape: They've tested it as the fastest food logger on the market and for me, like, anything that reduces time and friction is a huge plus, because I don't want food logging to be annoying.
• 3:07
  Philip Pape: I want it to be just in the background super quick, a breeze.
• 3:10
  Philip Pape: You know literally seconds at most.
• 3:13
  Philip Pape: Like when I copy and paste, it's like one second right, and when I ask my clients to look at their screen time on their phone after they get used to using the app, it's like a few minutes a day at most.
• 3:25
  Philip Pape: It's nothing right.
• 3:26
  Philip Pape: The other thing about the food logging aspect of Macrofactor is the food database is verified.
• 3:32
  Philip Pape: It is verified.
• 3:33
  Philip Pape: I can't state how important this is.
• 3:35
  Philip Pape: Macrofactor's food database is not verified, so there are thousands, if not, at this point, millions, of bogus entries in there.
• 3:43
  Philip Pape: Yeah, you can find more stuff quote unquote and yet a lot of it is garbage.
• 3:48
  Philip Pape: Not only is it verified, they just recently changed or added a feature where you can submit new entries to the database, but only after scanning in the food label.
• 3:58
  Philip Pape: They have a built-in food label scanner.
• 4:00
  Philip Pape: So then it's validated from that point as well, and it's important you've got accurate data.
• 4:05
  Philip Pape: But let's talk about why Macrofactor is more than a food logger and why I push it so much, besides being an affiliate and in fact I am an affiliate, full disclosure and I'm only an affiliate because I've been using it since launch.
• 4:16
  Philip Pape: And then Greg Knuckles sent me a personal email saying hey, I know how much you love this and you share all your stories of your transformation with it.
• 4:23
  Philip Pape: Do you want to be an affiliate?
• 4:24
  Philip Pape: And I said hell, yeah.
• 4:25
  Philip Pape: And so ever since then, I've been an affiliate and I would have told people to use it anyway.
• 4:29
  Philip Pape: I might as well, you know, make a little bit on the side why not?
• 4:42
  Philip Pape: So my affiliate code is witsandweights, all one word.
• 4:43
  Philip Pape: If you download the app and enter witsandweights, you will get an extra week on the free trial.
• 4:45
  Philip Pape: So back to why Macrofactor is more than a food logger.
• 4:46
  Philip Pape: I think they call it a smart nutrition coach or a nutrition sidekick or something like that.
• 4:49
  Philip Pape: But basically, when you go into the app, you tell it your goal.
• 4:52
  Philip Pape: Do you want to lose weight, gain weight or maintain right?
• 4:55
  Philip Pape: Do you want to have a balanced meal, low carb, low fat, high fat, whatever?
• 5:01
  Philip Pape: Do you want to distribute your calories?
• 5:04
  Philip Pape: Do you want to go moderate protein, high protein, extra high?
• 5:06
  Philip Pape: Do you lift?
• 5:07
  Philip Pape: Do you do lifting and cardio?
• 5:09
  Philip Pape: It really tries to understand all the aspects about you and then the algorithms spit out a starting target based on an estimate.
• 5:17
  Philip Pape: Now that number is pretty much bogus from the first day, meaning that it's just like every other calculator you would go online and use.
• 5:27
  Philip Pape: And the cool thing is, from that point on, when you start logging your food and weight every day, that bogus number actually starts to become a real number of your metabolism.
• 5:37
  Philip Pape: That is where Macrofactor stands out from everyone else.
• 5:40
  Philip Pape: Whereas MyFitnessPal and Chronometer they use this estimate that anybody can find online.
• 5:45
  Philip Pape: Macrofactor starts with that estimate, which could be way off, and then it starts to converge towards your true metabolism as you log your food and weight.
• 5:53
  Philip Pape: So it's adapting to you over time and then every week you check in, it ups or lowers your calories and macros based on your target, based on your progress right and based on your actual metabolism.
• 6:05
  Philip Pape: So you're always getting super up-to-date, effective recommendations to keep making progress.
• 6:11
  Philip Pape: And that's one of the ways we avoid the dreaded plateaus right, the plateaus everybody seems to experience.
• 6:16
  Philip Pape: It's also a way that we can avoid reverse dieting.
• 6:21
  Philip Pape: We don't have to reverse diet, we can recovery diet straight to our maintenance calories.
• 6:26
  Philip Pape: So, yeah, macro factor basically dynamically calculates your energy expenditure, and this is a big deal because your energy changes daily based on your activity level.
• 6:36
  Philip Pape: Of course, your muscle mass is part of that, but also your amount of protein, your stress, your sleep there's so many things that affect your metabolism and Macrofactor keeps up with those changes.
• 6:47
  Philip Pape: So you get the right goals every week.
• 6:49
  Philip Pape: And then it has all the other fun frilly stuff that I like to talk about occasionally, like the tracking of micronutrients, right.
• 6:56
  Philip Pape: Vitamins, minerals, fiber, saturated fat, and you can set targets for each one of those.
• 7:01
  Philip Pape: It's pretty.
• 7:02
  Philip Pape: It has a lot of great charts and visualization and fun tech stuff like that.
• 7:06
  Philip Pape: It has something called AI Describe, where you can just use AI to tell the app all the things on your plate and it will automatically log everything for you.
• 7:15
  Philip Pape: You know you double check it to make sure it's accurate, but it's pretty darn.
• 7:18
  Philip Pape: It's pretty darn amazing how that works.
• 7:21
  Philip Pape: And then they added I think in the last year they added this they have progress photos, body metrics, right, so you can celebrate your changes along the way and monitor that.
• 7:31
  Philip Pape: It's got widgets.
• 7:33
  Philip Pape: It's got all that fun stuff that a lot of apps have today.
• 7:36
  Philip Pape: But really what I love about this app because I know I'm a walking sales pitch for it is the science-based approach to not only the macros and your energy balance but the sustainability, the adherence neutral approach, which is in line with goal setting and behavior change research right.
• 7:56
  Philip Pape: It flexibly adapts to you and does not shame you for going over or under calories, right.
• 8:02
  Philip Pape: No stress, no guilt.
• 8:03
  Philip Pape: That's what I really like about it.
• 8:04
  Philip Pape: So, of course, I highly recommend Macrofactor.
• 8:07
  Philip Pape: This is like, again, a walking advertisement for it, because there's nothing else that does what it does.
• 8:12
  Philip Pape: If another app comes along that can actually adjust to your metabolism, they'll have some competition, but they don't do that right now.
• 8:18
  Philip Pape: So I want you to go ahead and download Macrofactor.
• 8:20
  Philip Pape: Give it a try.
• 8:21
  Philip Pape: I'm going to add a free video that I made.
• 8:32
  Philip Pape: It's on YouTube.
• 8:32
  Philip Pape: I've shared it a couple of times in the past, but it's unlisted, so you can't find it in a search, and it tells you how to download and set it up for your initial goal of maintenance and body recomp, and then you could do that for, say, six to eight weeks, and then you can switch to like a fat loss or a muscle building goal.
• 8:41
  Philip Pape: So I'm going to include that in the show notes as well.
• 8:44
  Philip Pape: Until next time again, keep learning, always, always.
• 8:47
  Philip Pape: Keep learning.
• 8:48
  Philip Pape: Be skeptical, evaluate all these apps and see if they're a good tool for you.
• 8:51
  Philip Pape: It's what my clients use.
• 8:53
  Philip Pape: It's what we use in the Physique University.
• 8:54
  Philip Pape: It's data-driven decisions and awareness is what it's all about.
• 8:58
  Philip Pape: All right, thanks again for tuning in to another episode of Quick Wits.
• 9:04
  Philip Pape: Thank you for tuning in to another episode of Wits and Weights.
• 9:07
  Philip Pape: If you found value in today's episode and know someone else who's looking to level up their wits or weights.
• 9:13
  Philip Pape: Please take a moment to share this episode with them and make sure to hit the follow button in your podcast platform right now to catch the next episode.
• 9:21
  Philip Pape: Until then, stay strong.