Work out plateau recalculation instantly with clear inputs, formula shown and shareable results.
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.
Maintenance scaling
maintenance is proportional to body mass through the BMR weight term x activity factor
Recalculated target
new intake = current maintenance - 500 kcal
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.
Usually not. Unlogged intake creep is the commonest cause, and genuine adaptive thermogenesis accounts for only 50-100 kcal beyond the mass effect.
Adding activity preserves food intake and adherence. Repeated calorie cuts eventually reach an intake too low for adequate nutrition.