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Plateau Recalculation Calculator

Work out plateau recalculation instantly with clear inputs, formula shown and shareable results.

About Plateau Recalculation Calculator

Plateaus happen because maintenance energy needs fall as body mass falls. Dropping from 95 kg to 84 kg reduces resting metabolic rate by about 110 kcal, which at a 1.45 activity multiplier is roughly 160 kcal of daily maintenance - enough to erase a third of a 500 kcal deficit. Recalculating intake against current weight restores it.

Formulas

Maintenance scaling

maintenance is proportional to body mass through the BMR weight term x activity factor

Recalculated target

new intake = current maintenance - 500 kcal

Worked example

With the default values below, Plateau Recalculation Calculator returns Recalculated Target Intake of 1,153. Change any input above and every figure here is recalculated in your browser.

Inputs used

Weight when the plan beganminimum 0 kg
95 kg
Current weightminimum 0 kg
84 kg
Intake that used to produce lossminimum 1 kcal
2,000 kcal
Activity multiplieraccepts 1–2.5
1.45

Results

Recalculated Target Intake
1,153 kcal
Current Maintenance Requirement
1,653 kcal
Fall In Maintenance Since Starting
160 kcal
What This Suggests
Maintenance has changed only slightly - review adherence and intake accuracy first

Step by step

  1. 1Values used
  2. 2Maintenance scaling
  3. 3Recalculated target
  4. 4Recalculated Target Intake= 1,153 kcal
  5. 5Current Maintenance Requirement= 1,653 kcal
  6. 6Fall In Maintenance Since Starting= 160 kcal
  7. 7What This Suggests= Maintenance has changed only slightly - review adherence and intake accuracy first

Assumptions and limits

  • The result is derived only from the 4 inputs listed above. Anything not among them is not part of the calculation.
  • In particular, this calculator does not take inflation, tax, fees or charges or compounding frequency into account.
  • Figures are rounded for display to whole numbers, so totals built from several rounded parts can differ slightly from the unrounded arithmetic.
  • These figures are population-average estimates, not a medical assessment or diagnosis. Body composition equations carry errors of several percentage points, and healthy ranges vary with age, ethnicity, muscularity and medical history. Discuss weight or body composition goals with a qualified clinician or dietitian.
  • This is an estimate for general information and not professional medical advice. See the full disclaimer for the limits that apply to this kind of calculator.

How these calculators are built and tested is described on the Methodology page. If a figure looks wrong, please report it.

These figures are population-average estimates, not a medical assessment or diagnosis. Body composition equations carry errors of several percentage points, and healthy ranges vary with age, ethnicity, muscularity and medical history. Discuss weight or body composition goals with a qualified clinician or dietitian.

Frequently Asked Questions

Is a plateau always metabolic?

Usually not. Unlogged intake creep is the commonest cause, and genuine adaptive thermogenesis accounts for only 50-100 kcal beyond the mass effect.

Should I cut calories or add activity?

Adding activity preserves food intake and adherence. Repeated calorie cuts eventually reach an intake too low for adequate nutrition.

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