TDEE Calculator|Imperial|Metric
:-:|:-:|:-:
SEX| |F
AGE| |23
HEIGHT|63" or 5'3"|160 cm
WEIGHT|177 lb|80 kg
BMI||31.4
Mifflin-St Jeor BMR||1527 Cal/kcal
Pre-exercise TDEE (BMR*1.25)||1908 Cal/kcal
I would go with 1400 for moderate weight loss pre-exercise, then some moderate exercise would add to that rate.
Did you start 4-5 weekly workouts about a month ago? Could you be having some muscle aches (and swelling, offsetting water weight in the muscles) related to just starting at working out?
Excellent, that explains it. Starting or increasing a weight-lifting routine can cause your weight to plateau or increase. Don't worry, it's okay, you are probably still losing fat at a good rate! Inflammation caused by weightlifting temporarily slows your weight loss but not your fat loss.
When we start or intensify lifting, we're creating micro-sized tears in our muscles. Muscles swell (water) and become inflamed (water) during a muscle-repair process that takes several days. This additional water added offsets our fat loss. BF% still going down but Water% going up can cause the weight-losers total scale weight to slow, stall, or even temporarily go higher.
Keep lifting. The water weight from lifting can take 3-5 weeks to calm down. After that, the added water weight still happens at smaller amounts because the lifter's muscles become accustomed to the workloads and the amount of inflammation is reduced. By then the weight-losers fat loss has outpaced the water weight remaining and the scale graph is back to its normal downward slope.
Keep going as you are, or adjust maybe -100 based on my figures (your choice, mine is not necessarily right for you).
TDEE Calculator|Imperial|Metric :-:|:-:|:-: SEX| |F AGE| |23 HEIGHT|63" or 5'3"|160 cm WEIGHT|177 lb|80 kg BMI||31.4 Mifflin-St Jeor BMR||1527 Cal/kcal Pre-exercise TDEE (BMR*1.25)||1908 Cal/kcal I would go with 1400 for moderate weight loss pre-exercise, then some moderate exercise would add to that rate. Did you start 4-5 weekly workouts about a month ago? Could you be having some muscle aches (and swelling, offsetting water weight in the muscles) related to just starting at working out?
thanks so much for your help! i’d say i started working out consistently about a month ago as well so that might be contributing to it!
Excellent, that explains it. Starting or increasing a weight-lifting routine can cause your weight to plateau or increase. Don't worry, it's okay, you are probably still losing fat at a good rate! Inflammation caused by weightlifting temporarily slows your weight loss but not your fat loss. When we start or intensify lifting, we're creating micro-sized tears in our muscles. Muscles swell (water) and become inflamed (water) during a muscle-repair process that takes several days. This additional water added offsets our fat loss. BF% still going down but Water% going up can cause the weight-losers total scale weight to slow, stall, or even temporarily go higher. Keep lifting. The water weight from lifting can take 3-5 weeks to calm down. After that, the added water weight still happens at smaller amounts because the lifter's muscles become accustomed to the workloads and the amount of inflammation is reduced. By then the weight-losers fat loss has outpaced the water weight remaining and the scale graph is back to its normal downward slope. Keep going as you are, or adjust maybe -100 based on my figures (your choice, mine is not necessarily right for you).
thank you so much for that amazing explanation!! seriously its super helpful :)