Why am I not losing weight eating 1500 calories a day?
The most common reasons and the simplest checks that usually explain the plateau.
Last updated: January 2026
If you’re eating 1500 calories and the scale isn’t moving, it doesn’t always mean you’re doing something “wrong.” In many cases, the issue is that 1500 isn’t actually a deficit for your real-world maintenance needs, or your progress is being hidden by short-term water changes.
First, estimate your maintenance with our calorie needs calculator, then explore more answers on our TDEE FAQ page.
1) 1500 might be close to your true TDEE
The biggest reason people don’t lose weight on 1500 calories is simple: their true Total Daily Energy Expenditure is near 1500 (or only slightly above it). That can happen if you’re smaller, older, have less lean mass, or your lifestyle is very sedentary.
- Shorter body frames
- Lower daily steps / desk-heavy days
- Older adults (on average)
- Lower muscle mass
If 1500 is only a tiny deficit, fat loss may be slow enough that normal water shifts hide it for weeks.
2) “1500 logged” often isn’t 1500 eaten
Even careful people underestimate intake sometimes, often from small things that do not feel like real calories. If your real intake is between 1700-1900 while you think it is 1500, you may be at maintenance.
The usual calorie leaks
- Cooking oils and butter: a “quick pour” can add 100–300 calories.
- Condiments and sauces: mayo, ranch, honey, ketchup, peanut butter.
- Drinks: creamers, juices, alcohol, “healthy” smoothies.
- Snacks and bites: handfuls, tastes while cooking, kids’ leftovers.
- Packaged portions: labels can be rounded; servings can be smaller than what’s in the bag.
For two weeks, weigh calorie-dense foods (oils, nut butters, cheese, cereal) and log drinks. Many plateaus resolve once tracking matches reality.
3) Water retention can hide fat loss (especially early on)
The scale is not a pure “fat meter.” Your body weight can swing several pounds from water, glycogen, sodium, inflammation, hormones, stress, and sleep. You can be losing fat while the scale looks stuck.
- New or harder workouts (muscle inflammation)
- Higher sodium meals
- Poor sleep or high stress
- Menstrual cycle fluctuations
- More carbs than usual (glycogen + water)
- Weekly average weight (7-day average)
- Waist measurement
- Progress photos (same lighting)
- Step count consistency
A helpful rule: judge progress on multi-week trends, not what happens from Monday to Friday.
4) Activity often drops when calories drop
When you diet, your body often nudges you toward moving less without you noticing: fewer steps, less fidgeting, more sitting. That reduces daily burn and can shrink the deficit.
- Set a minimum step goal (for example, your current average + 1,500–2,500).
- Keep training consistent (even 2–4 sessions/week helps maintain muscle).
- Do not rely on "exercise calories" from watches. Use trends to guide adjustments.
The simplest 2–3 week troubleshooting plan
If you want a clean, reliable way to figure out what’s happening, do this for the next 14–21 days:
- Track accurately: weigh calorie-dense foods and log drinks + condiments.
- Track steps: keep a consistent daily step baseline.
- Use weekly averages: compare 7-day averages, not single weigh-ins.
- Adjust one lever if needed: either reduce calories by 5–10% OR add ~2,000 steps/day.
Not losing on 1500 calories usually comes down to one of three things: it’s not a deficit for your true TDEE, your real intake is higher than logged, or water shifts are masking fat loss. Use multi-week trends, tighten tracking for a short window, and adjust in small steps.
If you’ve tracked carefully for several weeks with no change in weight trend or measurements, or if you have medical conditions or medications that affect appetite and weight, it’s smart to talk with a registered dietitian or clinician for personalized guidance.