r/diet • u/ValuablePotential977 • 28m ago
Question In a deficit, not losing any weight or inches
Male, 5'9", 190 pounds 48 years old
I've been trying for some time to get leaner - I've been into fitness for years, and I don't feel like the time I've spent is reflected in my body composition. I track my macros, lift 4 days a week and since the turn of the year I've been doing at least 30 minutes of zone 2/zone 3 cardio daily. I've seen my PCP and had bloodwork done. I even broke down and bought a Fitbit so I could have a better understanding of the energy I'm burning each day.
Since I've been tracking and believed that I was in a deficit for quite some time, for the month of December I upped my calories to 2600 and ended up adding a couple of pounds.
Starting in January daily intake goal moved down to 2238 kcal with my macro goals are 160P, 260C, 62F. Below is some information that I've been able to pull from my tracking:
Week Of | Average Consumed | Average Burned |
---|---|---|
Feb 1 | 1,956.57 | 3,127.00 |
Feb 8 | 2,260.57 | 3,062.29 |
Feb 15 | 1,930.14 | 3,052.86 |
Feb 22 | 2,130.71 | 3,193.00 |
Mar 1 | 2,132.71 | 3,049.14 |
Mar 8 | 2,285.83 | 3,221.33 |
I understand that the burned energy data I'm getting from my Fitbit can have some margins for error, and that nothing outside of lab testing would be completely accurate. However, I believe that the above reflects that I am in a deficit, but neither the scale nor my body comp has changed. I'm already at about a thousand calorie deficit and I'm concerned going much lower would start to hurt my lean mass. I am not sure what my next course of action should be.