Fitbit Calorie Deficit Not Losing Weight
Philip is a fitness writer, blogger, certified personal trainer, and the founder of ThinkingLifter.com. He has spent the last seven years writing fitness content and training men and women in the gym, as well as online. His passion is fitness and exercise, and helping others improve their fitness and wellness.
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Your Fitbit smartwatch is a great way to track your calorie intake and ensure you burn more calories than you’re consuming. However, sometimes, despite your best efforts, you may find that you’re not losing weight. There are a few possible reasons for this.
1. You’re not Tracking your Calories Accurately
If you’re sure you’re in a deficit, but the scale isn’t budging, it’s possible that you’re not tracking your calories accurately. Many underestimate how many calories they eat and overestimate how many they burn. For example, tracking cooked weight versus raw weight can make a big difference. A cup of cooked rice weighs more than that of uncooked rice but has fewer calories.
Make sure you’re being honest with yourself about what you’re eating and what you’re logging into your Fitbit account. That way, you can be sure that your calorie deficit is accurate.
2. In Accurate Personal Data
If you do not see results from your calorie deficit, it’s possible that your personal data isn’t accurate. Details that may seem inconsequential, such as your height and age, can affect the number of calories your smartwatch says you’re burning. That’s because they affect your basal metabolic rate or the number of calories your body burns at rest.
For example, if your Fitbit thinks you’re taller than you are, it will miscalculate the number of calories you’re burning and give you a false sense of weight loss. The same goes for age—a young person will typically burn more calories than an older person doing the same activity. Failure to include such information in your Fitbit account can lead to inaccurate calorie readings.
3. Weight Fluctuations
If you’re seeing changes in your weight, even if they’re small, log them into your Fitbit account. That way, the device can recalculate the number of calories you’re burning based on your new weight. For example, if you lose weight, the smartwatch will take into account that you’re now carrying less weight, and as a result, you’ll burn fewer calories doing the same activity. (1)
If you gain weight, even the slightest bit, your Fitbit will recalculate the number of calories you need to burn to reach your weight loss goals. That means it will recommend a more intense workout or greater calorie deficit to achieve results. Ensure you’re tracking your weight accurately so your Fitbit can give you the most accurate data.
4. Failure to Track Everything
That weekend treat and that extra glass of wine all add up. You could inadvertently negate your calorie deficit if you’re not tracking everything you’re eating and drinking. Alcohol, in particular, can be full of hidden calories. A single glass of whiskey can have as many as 200 calories, which can quickly add up if you’re not paying attention. (2)
Even that morning Starbucks run can cause problems. A grande caramel frappuccino from Starbucks has 370 calories. If you’re not including that in your daily calorie intake, it can quickly offset any deficit you’ve been trying to create. (3)
Make sure you’re diligently tracking everything you eat and drink throughout the day so that you can be sure you’re staying in a calorie deficit. That way, your Fitbit smartwatch will be able to give you the most accurate data possible, and you can finally start seeing results.
If you do not see results from your calorie deficit, it could be because you’re not tracking everything accurately. Ensure you log everything accurately, including weight changes, so your Fitbit can give you the most accurate data. With that data, you can finally start seeing results from your calorie deficit.
Click to see fitbit review.
- Frey, M. (2020, September 17). How to make sure you lose weight with Fitbit. Verywell Fit.
- NHS. (n.d.). NHS choices.
Caramel frappuccino (grande). Calories in Starbucks Caramel Frappuccino (Grande) and Nutrition Facts. (n.d.).