THIS Is Why You're Not In A Calorie Deficit

You’ve been told that weight loss is all about eating less and moving more.

While that’s technically true, that doesn’t mean it’s easy to figure out what you’re doing wrong—especially when you’re working out and trying to eat healthy. 

And actually, that word might be exactly what’s holding you back. I’m going to tell you why. 

I’ll break down what’s stopping you from being in a deficit. I’ll also explain what you can do to fix it.

There’s one thing we can’t get around—if you’re not losing weight, you’re not in a calorie deficit. We have to agree on the scientific principle of energy balance for my advice to be helpful. 

“I am sure that I’ve been in a calorie deficit for a few months, but I didn’t lose a pound.”

No, you can’t be in a calorie deficit for a few months and not lose any weight.

There are lots of calculators online that will spit out a calorie deficit number for you.

They may or may not be accurate for you. 

The most accurate way of actually figuring out your maintenance calories is to track for a week. You shouldn’t change anything about your diet during that time.

Then you set up your deficit number as a bit less—maybe 200-300 calories a day from what you were eating before. That will probably work for a few weeks if you keep calories where they need to be consistently.

But eventually, that will stop. Even if you’re still doing everything the same.

First off, how big you are is the largest predictor of your Total Daily Energy Expenditure (TDEE).

That’s why my husband, who’s 6’3” and over 230 lbs, burns off more calories than I do all day long. 

Since a smaller body doesn’t need as many calories to sustain itself, you can’t eat as many calories. Your weight loss will eventually stop if you keep eating the same calories.

Your body is constantly adapting, so a calorie deficit is a moving target. When your weight loss stops, your calorie deficit has become your maintenance.

There are things you can do to maximize your calorie burn. It doesn’t matter what your size is.

Weight loss isn’t always linear. We used to talk about a 500 calorie/day deficit = 3500 calories per week = 1 lb of fat loss per week.

But that’s an oversimplification, especially since your weight is going to vary day to day and week to week. 

Water retention, digestion, and hormone fluctuations all affect the number on the scale.

If you think you’re in a calorie deficit, that generally means you’re tracking your calories.

But there are a lot of ways tracking can go wrong. 

One of the most common reasons people aren’t in a calorie deficit is underestimating their calories. Studies show that people tend to underestimate their calorie intake by as much as 20 to 50%.

That’s a lot.

Calorie counting isn’t as accurate as you think. You need to measure very carefully to get an accurate number.

Food labels in the US & Canada are allowed to be off by 20%—so what you see isn’t always what you’re getting.

A tablespoon of peanut butter should be level—not heaping.

A food scale is more accurate than measuring cups. Some foods pack more into a cup than others.

Hidden calories in sauces, dressings, and condiments add up quickly.

Just one tablespoon of oil is 120 calories. 

Any food that you don’t make yourself is harder to track. You don’t know exactly what’s in it.

That’s why it’s easier to lose weight if you eat more home-cooked meals.

When eating out, overestimate the calories you think the food has. 

Track everything—even the little bites from your kid’s plate, the taste tests while cooking, or that handful of snacks. And don’t forget liquid calories.

Sodas, lattes, alcoholic drinks, and even fruit juices add a lot of calories.

 Smoothies and shakes aren’t great for long-term fat loss—they contain lots of calories but don’t keep you full.  

A sustainable calorie deficit plan should include your favourite treat foods. Otherwise, cravings build up and lead to binges.

That used to happen to me for years. Then I figured out how to strategically include my favorite foods while maintaining fat loss.

I gave up the idea of clean eating, and it made a huge difference—I made a video about it.

Even if you’re in a deficit most of the time, occasional overeating can erase your progress. 

A weekend binge or a couple of high-calorie days can offset several days of being in a deficit. This doesn’t mean you need to be perfect, but you do need to be mindful and consistent.

A common issue is overestimating calorie burn from exercise.

Fitness trackers and cardio machines are notorious for giving inflated calorie burn estimates. 

 If you think you’re burning off 1,000 calories per workout, you’re probably not. Do NOT enter exercise calories into a calorie-counting app.

 It increases the inaccuracy of your process. Exercise should not be used to “earn” food.

This creates a bad relationship with exercise & food. Daily movement outside of exercise (NEAT)—like walking, standing, and fidgeting—adds up. 

Research shows that people who reduce calories over time naturally move less. They don’t even realize it.

Tracking your daily steps or movement helps offset that reduced activity. Weight loss is NOT the same as fat loss.

If you’ve been weight training consistently, you’re hopefully building muscle as well. Muscle is denser than fat, so you may look leaner, but your weight stays the same. 

Take progress photos & videos. You might notice more definition in your arms or abs.

Waist & hip measurements are helpful. Most people want to lose belly fat.

How your clothes fit is a real measure of body recomposition. The scale is a useful tool, but don’t rely on it entirely to measure progress.

Losing weight makes you a smaller person who burns fewer calories. That means weight loss slows down over time.

Your metabolism adapts slightly to calorie deficits, but this is temporary and not permanent damage.

People think they’ve “ruined” their metabolism, but most often, they’re eating more than they think. 

If you’re struggling to hit your fat loss goal, reassess your tracking accuracy, your consistency, and your movement levels. And if you want to make fat loss easier with protein-focused meals, watch this video here.

Ivana Chapman