Most people have a weight their body defends. Hunger goes up, metabolism drifts down, and progress stalls at the same number.
Every 10 lbs lost drops TDEE by roughly 50–100 kcal. Without adjustment, your deficit disappears.
Adaptive thermogenesis adds another 5–10% metabolic slowdown beyond what weight loss alone predicts.
Recalculate TDEE at current weight. Add 2,000 daily steps. Cycle in a 10–14 day maintenance break to normalize hunger hormones.
Get a fresh TDEE at your current weight.
Calorie / TDEE Calculator →
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