Why Cant I Lose Anymore Weight at 1500 Cals/Day?

[JJ1050]

First, Im 6 ft 2, 194 lbs, 19, have around 20% BF and have been training for a year now

Ive been cutting for almost 4 months now, I lost 24 lbs over that time with calories starting at about 2600 Calories a day and Ive been going down 300 everytime I reach a plateau in my weight loss, I also do 30 minutes cardio 4 times a week after my workouts.

2 weeks ago I was stuck at 194lbs so I lowered my calories by 300 which put me to 1500 calories a day which is pretty damn low, and since then I havent lost any weight even though I still have a lot of fat on me. I would lower my calories even more but Im sure that wont be good since Ill be losing a lot more muscle then I need to

My Macros: 185g Protein, 105g Carbs, 30g Fats

Anyone have some tips for me?

[lee__d]

1. fat is ridiculously, unsustainably low.

2. Calories are very low.

3. Maybe you're inaccurately tracking.

4. Could be some metabolic slowdown/adaptation.

[KingJames2012]

Cals too low for your stats? Even with minimal activity, it seems low. Also, you are going to go crazy with fat levels that low.

[JJ1050]

1. fat is ridiculously, unsustainably low.

2. Calories are very low.

3. Maybe you're inaccurately tracking.

4. Could be some metabolic slowdown/adaptation.

So upping my fats by about 30g more? Or should I add even more? And my tracking is accurate, I check the labels and weigh/measure all of my food

Cals too low for your stats? Even with minimal activity, it seems low. Also, you are going to go crazy with fat levels that low.

I was at 1800 calories before but I wasnt losing any weight so Im a bit confused, I should go even higher then 1800 calories?

[Kevin71]

At least 78 grams of fat per day. Also, you're eating well below your BMR. If you truly are calculating properly you may want to consider raising your calories back up slowly.

[LightsOut06]

1. You're probably tracking your weight loss wrong.

Weigh your self every day and take the average for the week. Compare the averages from week to week. You will see progress better this way. If you are truly stalled (ie, no changes in weekly average for more than 2-3 weeks), only decrease by 100 calls not 300 cals. That's way too much.

[KingJames2012]

I was at 1800 calories before but I wasnt losing any weight so Im a bit confused, I should go even higher then 1800 calories?

You need to go back and re-calculate things and your energy levels. In addition, you may want to make sure you are tracking calories. Based on being lightly active, your BMR is ~2867. No way you are counting calories correctly and not losing weight at 1500, even if you do nothing but sit all day and lift twice a week.

Maybe you need to go back to eating at maintenance for a week. Really though, up your fats.

[JJ1050]

You need to go back and re-calculate things and your energy levels. In addition, you may want to make sure you are tracking calories. Based on being lightly active, your BMR is ~2867. No way you are counting calories correctly and not losing weight at 1500, even if you do nothing but sit all day and lift twice a week.

Maybe you need to go back to eating at maintenance for a week. Really though, up your fats.

I know im not 100% accurate with my calories, Im probably about 50-100 calories out but I know im not below 1450 or above 1600 but Ill up my calories for the rest of the week, with the majority of it being fats and see how it goes

[kmankolb]

metabolic shutdown... Read the sticky about it.

[lee__d]

I know im not 100% accurate with my calories, Im probably about 50-100 calories out but I know im not below 1450 or above 1600 but Ill up my calories for the rest of the week, with the majority of it being fats and see how it goes

Honestly, your tracking went from accurate, to not 100% accurate, to ....

I'm guessing a tracking issue. So many people are less accurate than they think.

[JJ1050]

Honestly, your tracking went from accurate, to not 100% accurate, to ....

I'm guessing a tracking issue. So many people are less accurate than they think.

Im not 100% only 2 days a week because of some fresh, skinless, boneless, oliy salmon my mums makes on those days lol ... But Im sure the reason is that my metabolism has slowed down a bunch which is what kmankobl said, so Im gonna up my calories by about 200 every week for a month

[toddmclain02]

I'm guessing you might be right on calories 4-5 days of the week but your cheat days might be excessive. Are you tracking your cheat days religiously? I know I said I hit a plateau and then realized sure I was losing 3500 cals a week in deficit but eating about 3000 extra on my weekends.

[JJ1050]

I'm guessing you might be right on calories 4-5 days of the week but your cheat days might be excessive. Are you tracking your cheat days religiously? I know I said I hit a plateau and then realized sure I was losing 3500 cals a week in deficit but eating about 3000 extra on my weekends.

I dont count my calories on cheat days, I only have a cheat day maybe once every 9 or so days but I do go all out, but thats only when Ive lost a good couple pounds

[justmightbecraz]

Everyone's already told you where you need to look for correction, just going to let you know that at your size, if you continue to have your fats that low, I hope you like the bald look and know someone with a spare liver.

[cnh57811]

I dont count my calories on cheat days, I only have a cheat day maybe once every 9 or so days but I do go all out, but thats only when Ive lost a good couple pounds

And there we have it........

Op, count every cal, every day. You are not eating an average of 1500 cals per day.

[jubjubrsx]

sounds like the cheat days and possibly a combination of your body going into starvation mode at that hieght to weight ratio you shouldnt be so worried imo keep doing the weights and try to STAY at that weight.

[JJ1050]

And there we have it........

Op, count every cal, every day. You are not eating an average of 1500 cals per day.

See the thing is, I weigh myself every morning on my cheat day, and the next day I do the same and I havent gained any weight so Im not overloading

[cnh57811]

See the thing is, I weigh myself every morning on my cheat day, and the next day I do the same and I havent gained any weight so Im not overloading

Fat loss is a function of a long term calorie deficit. *You have to look at this in terms of weeks and months rather than days. *If you are in a 500 calorie deficit for 6 days per week, that is a deficit of 3000 cals. *If, on your 7th day each week, you eat 3000 cals over your maintenance, you just wiped out your entire weeks worth of dieting.

It is as simple as 4th grade math. *Overall calories in must be less than overall calories out, my friend. *

[JJ1050]

Fat loss is a function of a long term calorie deficit. *You have to look at this in terms of weeks and months rather than days. *If you are in a 500 calorie deficit for 6 days per week, that is a deficit of 3000 cals. *If, on your 7th day each week, you eat 3000 cals over your maintenance, you just wiped out your entire weeks worth of dieting.

It is as simple as 4th grade math. *Overall calories in must be less than overall calories out, my friend. *

Ive only had one cheat day since Ive reached my halt 15 days ago though, and I know I dont go over 2000 calories

Im just going to increase my fat and up my calories by a few hundred over the next few weeks which is what everybodys been saying, Ill see how that goes, I appreciate the advice Ill probably use that later on if I reach a plateau again

[cunfewzed]

sounds like the cheat days and possibly a combination of your body going into starvation mode at that hieght to weight ratio you shouldnt be so worried imo keep doing the weights and try to STAY at that weight.

you, sir, are wrong. read up before you start typing.

[wings_unhinged]

If you're eating less than maintenance, you should be losing fat OP.