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Weight loss plateau checker

Four quick questions, one clear next step.

Evidence-checkedEdited by Chris Mann Dip.IOPNHow we check this

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Short answer: A stall of under a week is usually normal day-to-day change. Over several weeks, the common reasons are weigh-ins that are not like-for-like, food that goes uncounted, moving less, or water held after new training.

Question 1 of 4

How long has your weight stayed the same?

This checks common, non-medical reasons a scale stalls. It does not diagnose anything. If you have a medical condition, take medication that affects weight, or have concerns about eating, speak to your GP.

How many weeks is considered a weight loss plateau?

A few days without change is not a plateau: scale weight moves day to day with water, salt and food in the gut. Compare weekly averages, and treat two or more weeks without change in the average as worth checking.

Why am I not losing weight?

The checker looks at the most common, everyday reasons: inconsistent weigh-ins, weekends or cooking oil that go untracked, a drop in daily movement, and water held after starting new training. It lists the most likely first, with one thing to try this week.

What causes a weight loss plateau?

The most common causes are everyday ones: eating a little more than you think, moving less outside the gym as you get lighter, weigh-ins taken at different times, and needing slightly less food at a lower body weight.

Water retention or a real fat loss stall?

New training, a salty meal, poor sleep or the menstrual cycle can hold water for days, hiding fat loss on the scale. If your weekly average was falling until a recent change like this, give it another week or two before changing anything.

Evidence-based steps to break a weight loss plateau

Fix tracking and weigh-ins first, then bring daily movement back up. If the average is still flat after that, recalculate your needs at your new weight with the TDEE calculator and set a modest deficit from there.

Frequently asked questions about weight loss plateaus

Will a weight loss plateau go away on its own?

A short stall from water often does. A plateau that lasts weeks with consistent tracking usually needs a change in intake or movement.

How long does a weight loss plateau last?

A water-related stall often clears within one to two weeks. If your weekly average is flat for longer with consistent tracking, something in intake or movement has usually changed.

Is a 2 to 3 week stall normal?

It can be, especially after a change in training or routine. Check weigh-ins and tracking first; if they are consistent and the average has not moved for three weeks, adjust.

When should I adjust my calorie deficit?

After you have checked tracking and daily movement and the weekly average is still flat. Recalculate at your current weight with the TDEE calculator rather than cutting calories sharply.

Does this tool diagnose anything?

No. It checks everyday, non-medical reasons only. If you have a medical condition or take medication that affects weight, speak to your GP.

Are my answers stored?

No. The questions are worked through in your browser and nothing is sent or saved.

A woman standing on bathroom scales in the morning holding a tape measure.

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Educational information for adults aged 18 and over. It does not diagnose, treat or manage any medical condition. If you have a health condition, or symptoms that worry you, speak to your doctor or a health professional.