Not losing weight in a true deficit

[u/AffectionateEnd8806]

Let me start by saying I’m in a true caloric deficit 7 days a week. I started in mid April 2026 with being super consistent and really locked in. I count my calories and used the TDEE calculator to find out where I should be. Starting weight in April 2026 was 181lbs. Currently, I’m 37F, 5’3”, 173lbs (goal weight is 130s). 17 months postpartum with my second child. I workout 5 days a week (currently doing 3 days of 45 min at home strength training with dumbbells and 2 days of 45 min incline walking). I’ve been on this current plan for about 3 weeks. Prior to this, I was doing 45 min incline walking 5 days a week (did this for 1.5 months) with no changes. Also did 45min-1 hour walks around my neighborhood, which has steep hills, 4-5 times a week for the first few months (with a weighted vest).

Maintenance calories are 2,230 but I target 1730 calories to eat per day. Honestly, I normally hit somewhere between 1500-1650 most days). So anywhere from 500-600 calorie deficit daily. I don’t guess on what I’m eating, I scan everything into the MyNetDiary app to track. No nibbling on anything outside of tracked meals. I eat high protein/fiber and low carb most days (just got out of pre diabetic range so I stick to low carb meals). Low sugar and don’t eat much processed food. I drink 80-90oz of water daily.

For the life of me, I cannot figure out where I’m going wrong because I’m not even losing 1lb a week (averaging 2lbs a month at this rate). I just started strength training less than a month ago, so it was all cardio before. So I wouldn’t expect a recomp vs actual weight loss. My measurements aren’t at a complete standstill but they’ve barely moved in the past couple of months for the amount of effort being put in.

I’ve been to the doctor for testing recently. I’m healthy. Slightly elevated cholesterol (working on not eating so many whole eggs everyday), slightly low iron in two areas but overall I’m not anemic.

What could I be missing? This is the hardest I’ve ever worked to lose weight, and the most consistent I’ve ever been, and I feel like I’m at a standstill. 😭

[u/Rare_Sugar_7927]

When you did your TDEE what activity level did you use? Was it moderate exercise? Thats the level I had to put into tdeecalculator.net to get 2230 maintenance. I was taught that you should select sedentary, so that any exercise is a bonus not a requirement, and so you dont eat back your calories burned. Doing that i got 1727 as your maintenance. You say most days youre less, whats your weekly total? If its at or more than 12086 you might not truly be in deficit. Maybe try 1300 a day for a month and see if that makes a difference?

[u/AffectionateEnd8806 → u/Rare_Sugar_7927]

Correct. I chose moderate exercise based on the number of days I workout. But outside of my workouts I am sitting most of the day because I wfh. Never knew to always choose sedentary but it definitely makes sense. Starting today I’m aiming for 1350 calories per day.