weight loss

[seanm96]

i am 22 years old and very active. i have been tracking cals burned and cals consumed over the last 3 weeks. i consume less then 2200 Clas Monday to Saturday and on average burn 3100/3200 per day. Sunday is my cheat day so to say so i do not track calories but wouldn't go over board. my weight has stayed the same even though i am in a deficit. any help would be greatly accepted.     

[Dominique]

Welcome to the community, @seanm96 ! You state in your profile you work as a fitness instructor, a lifeguard and a swim teacher. I guess this makes you more active than most, and the estimate by your Fitbit of calories burned is realistic. What’s your height, current weight and average daily step count? How much weight do you want to drop? 

[seanm96]

Thank you 🙂 I am 76.5KG and am 175cms. Steps would be in the range is 20,000 plus a day and I like to get down to 72/73KG 

[Dominique]

I ran your number through this online calculator, which gave a TDEE of 3025 with "high" activity (2nd highest), which I think would match your 20k steps per day. It’s only slightly lower than the 3100-3200 estimated by your Fitbit. If you’re really eating no more than 2200, you should be losing weight, unless you have a condition like hypothyroidism (both Fitbit and the calculator assume a normal metabolism).

If your weight has remained stable for three weeks, this means you are eating at maintenance, regardless of what Fitbit estimates as your energy expenditure, and you log as your intake. If you wish to lose weight, you will need to increase your activity from the current level, or reduce your intake, or a combination of both. On the calories in side, you could skip "cheat day": eat more than on other days, but log nevertheless. Regarding the other days, see if there are any items you could eliminate/reduce/replace (e.g. alcohol).

I’m 174cm and was about 75kg pre-Fitbit (six years ago), so I can relate. I lost 5 kg (75 -> 70) during the first three months, then I bought a Fitbit Aria and my weight has been fluctuating between 60 and 70kg since (weight history visible in the TrendWeight link in my signature).