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If you’re in a calorie deficit, you will (eventually) lose weight.

This is a fact.

You are not special and your body is not exempt from the laws of thermodynamics.

Now we’ve got that slightly passive-aggressive intro out of the way, let’s look at a few explanations as to why you might be in a calorie deficit (or so you think) but not losing weight.


This is the most common scenario and will be the situation for 99% of people that think they’re in a calorie deficit.

Let’s put it this way – your body will tell you if you’re in a deficit, not the other way around; i.e. if the scale is going down consistently, it means you’re in a calorie deficit, if it’s not, then you’re not.

It’s that simple.

If you start eating fewer calories, your metabolism may adjust slightly to compensate, but not to the degree that it would actually stop you losing weight.

If you’re not losing weight, you either need to drop your average daily calorie intake, increase your activity, or both until you start losing weight – as soon as that starts happening you KNOW you’re in a calorie deficit.

So why might you don’t actually be in a calorie deficit, even though you think you are?

You’re Not Tracking Your Food Correctly

If you’re so damned sure that you’re in a deficit, your tracking had better be on point. There are many mistakes people making with tracking; including

  • Not tracking everything – if you’re going to track, track EVERYTHING. That includes coffees (yes your Starbucks triple twatachino does have calories in – and lots of them), mayonnaise, that cheeky Fanta; all of it.
  • Tracking cooked weight instead of raw weight – 100g of raw pasta is very different from 100g of cooked pasta – you can see the differences below. Don’t make this mistake
100g of cooked vs 100g of uncooked rice
  • Not tracking at weekends – contrary to what Karen in accounts says, weekend calories do count – your body doesn’t acknowledge that you deserve a ‘treat, so make sure you’re tracking every day

You’re Overestimating Your TDEE

TDEE stands for total daily energy expenditure, i.e. the total amount of calories you burn on average per day – you can work it out here.

The problem is, many people take their TDEE estimation for granted – just because the calculator says you burn 2000 calories per day doesn’t mean you do.

TDEE Calculation
This is the estimated TDEE for a 90kg, 55 year old male. It may not be 100% accurate so don’y take it as gospel truth.

How do you know how many calories you burn each day? You don’t.

Pick a calorie amount that you’ll stick to each day -if you lose weight, you’ll know that this is less than your TDEE, if you maintain your weight, you’ll know that calorie amount is roughly your TDEE, if you gain weight, you’ll know that that calorie amount is more than your TDEE.

If you want help calculating how many calories you burn each day (so you can get an idea of how many you be eating), pop your email address in below and I’ll send you my free e-book that tells you how to do exactly that.

The other thing to be aware of is that if you lose a lot of weight, your TDEE will change because as you get lighter, your metabolism will come down so you’ll need to reassess your calorie intake at regular intervals, which leads me on to the next point….


Contrary to what most people believe, as you lose weight your metabolic rate will come down.

Yes, the lighter you are, the lower your metabolism will be. This is because your bodt doesn’t need to work as hard (and use as many calories) to move your body mass around, simply because there’s less of it.

This means that, if you weigh 80kg, eating 2500 calories per day may be enough to lose weight, but when you’re down to 70kg, you may well maintain your weight eating 2500 calories, so you’ll need to reduce the number of calories you eat to carry on losing weight.

There are many factors that make up your overall metabolsim however, and the one that will reduce as your weight comes down is your BMR (Basal Metabolic Rate).

This makes up the largest percentage of your overall metabolism, but you can get around it by doing more formal exercise and upping your NEAT (non-activity thermogenesis e.g. fidgeting, general movement).

metabolism (NEAT, BMR, etc)

So, for example, if you’ve gone from 80kg to 70kg and you now need to eat 2000 calories per day to lose weight (rather than 2500), you could carry on eating 2500, but negate the extra 500 with 500 calories worth of exercise.

In short, the more weight you lose, the fewer calories you’ll need to eat. to maintain the same rate of weight loss.


losing fat and gaining muscle at the same time, also called body recomposition is quite hard to achieve, and quite a rare scenario.

It is definitely possible to build muscle and lose fat in a calorie deficit, which could mean that your weight remains static or even goes up slightly.

Unfortunately, measuring your body fat percentage is a very time-consuming and expensive task. A DEXA scan is the most accurate way to get this data, but you’re looking at £150 a pop, and even this isn’t totally accurate.

Dexa Scan Price

What is means is that your probably won’t be able to objectively measure if you actually building muscle in a deficit, but you can eyeball it in the mirror – and if you’re looking better, who cares what the numbers on the scale say?

It is normally complete beginners that can build muscle in a deficit, so it may be common for people who start lifting at the same time as they start their diet to experience slower or even no *weight loss* – in reality what’s happening is they’re losing some fat, and building some muscle.

Both of those things add up to a better physique.


Weighing yourself everyday is a really good idea, regardless of whether your goal is weight loss, gain, or maintenance.

You should however do this at the same time everyday.

This is because eating and drinking throughout the day will make you heavier simply because the liquid and food is in your gut.

If you weighed yourself, drank a litre of water, then weighed yourself again, you’d be roughly 1kg heavier (1 litre = 1Kg).

This means that if you weighed yourself on Monday morning, lost some fat (it would only be a tiny amount over the course of a day – but this is for demonstrative purposes), then weighed yourself again on Tuesday evening, you’d likely be quite a bit heavier than you were despite losing some fat.

weight fluctuations
Body weight can fluctuate wildly at the best of times, if you weigh yourself at different times each day, it’ll be even more confusing


High stress levels can have both an indirect and direct efect on your weight.

Indirectly, stress can lead to overeating as a coping mechanism. This study looked at the relationship between perceived stress levels and body weight in two groups. One group was subjected to intervention methods which included breathing and relaxation techniques. The intervention group reduced their BMI by twice as much on average compared the control group.

The study suggests….

“The reduction in perceived stress levels in the intervention group, could have led to the adoption of healthier dietary habits and subsequent weight loss”

Xenaki et al, 2018

Stress management could therefore indirectly lead to more wieght loss since there is less temptation to overeat.

From a direct point of view, increased water retention can happen if you’re stressed, or haven’t slept well (which can in itself create stress). Water retention can of course increase bodyweight and while it may not be fat, it can give you a bloated look.


If you’re using My Fitness Pal to track your calorie intake, that’s awesome, well done (that wasn’t meant to sound sarcastic).

There are a few things that lots of people get very wrong with My Fitness Pal however. One of these is tracking ‘cooked’ rather than ‘raw’ or ‘dry’ weights of food (e.g. meat, pasta, rice), another common one is ‘eating back’ exercise calories.

My Fitness Pal will show you something like this;

See the ‘remaining’ number? Ignore it.

My Fitness Pal is saying that based on your calorie goal, and the calories you’ve burned working out, you can eat another 418 calories and still hit your goal.

The problem is, the estimates of calories burned for a workout could be totally off. The goal could be totally wrong as well (i.e. it might only be low enough to allow you to maintain your weight rather than actually lose weight), if the goal is too high for weight loss, any calories you eat back could tip you into a calorie surplus and actually result in weight gain!

Definitely use My Fitness Pal to TRACK calories, but you can ignore the calories ‘remaining’ – listen to your weight loss coach when it comes to target calories and when your calorie intake or activity should change, based on your goal.


For women, the menstrual cycle can also play a part in weight fluctuations. Again this is usually down to water retention, so take this into account if your weight increases on or around your period.

There are very few reasons why weight may not decrease despite being in a calorie deficit, and those reasons are quite rare – so if you think you’re in a calorie deficit, check all of the above first.

And yes, for most people, a 1,000 calorie per day diet WILL result in weight loss, even if you’re inactive.

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