Why am I not losing weight eating 1500 calories a day?

Why am I not losing weight eating 1500 calories a day? This is a very common question for people who expect steady fat loss at that intake but see the scale stall.

Not losing weight on 1500 calories can happen for several reasons, even when using TDEE as a guide. Your true TDEE might be closer to, or even below, 1500, especially if you are smaller, older, or very sedentary, meaning 1500 is not much of a deficit. Many people also underestimate portion sizes, condiments, drinks, or snacks, so actual intake may be higher than recorded. Water retention from stress, hormones, high sodium, or new exercise can temporarily mask fat loss on the scale. Check your weekly weight averages, measurements, step count, and logging accuracy for at least two to three weeks. If progress still stalls, slightly reduce calories, increase daily movement, or consult a professional.