Eating at Deficit, Not Losing Weight

[stvdelight]

Sorry, all. I can't math to save my life.


I've learned a lot, thanks everyone for taking the time to respond to my message Much appreciated!

[gbullock32]

Sorry, all. I can't math to save my life.


I've learned a lot, thanks everyone for taking the time to respond to my message Much appreciated!

Fck math, this is why we have calculators.

[IH8RICE]

Oops, someone re-learned some math today.

[Tommy W.]

Hi all, wondering if I can possibly get some help on figuring out my macros/calories to better suit my goals. My stats: 31/f, 5'2, 143lbs, 28% bf. I am a climber (2-3x a week) and go to Orange Theory Fitness (5x a week); averaging about 530kcals burned per session (60 mins per session). I don't have a set number I'd like to see on the scale, my goal is to hover around 20% bf, ideally.

I am not new to the macro/calorie counting game, but am wondering if I am eating too little for the amount of energy I'm expending? TDEE has me about ~1700-2000 kcals. This was calculated manually using the Harris-Benedict equation. If ~1700-2000 kcals is maintenance, and I am trying to lose weight, a deficit of 500 kcals will put me at about 1200-1500 kcals. I am currently eating ~1350. P/F/C 118/38/135. I work a sedentary job.

I have been consistent with these macros for 3 weeks, with one cheat meal weekly - nothing extravagant.

I do not count the calories I've burned as calories I can consume ON TOP of my ~1350.

Example of a day's worth of eating:

Breakfast:
english muffin
one egg
2 veggie breakfast patties
one banana
3oz blackberries

Lunch:
4oz steak, salt and peppered
4oz red potatoes, roasted, salt and pepper, olive oil
4oz brocc and cauiflower, roasted plain

Dinner:
4oz steak, salt and peppered
4oz red potatoes, roasted, salt and pepper, olive oil
4oz brocc and cauiflower, roasted plain

Snack:
rice cake and tbsp pb

Track my meals on MFP, heart rate/calories on iWatch and separate HRM. I weigh out all my food.

Your body doesn't know numbers, only if it's being given energy to either lose mass, gain mass or maintain mass, No loss? too many net calories.

There is a difference between gross and net calories due to TEF. About 20-25% of calories from protein is used in digestion compared to about 4% for fats and carbs. And then you have further differences within those macros. So you can begin to see how food choices can make a difference.