How Often Should You Recalculate Your Calories?
Learn the optimal frequency for updating your calorie targets to ensure continued progress without overreacting to daily fluctuations.
The Simple Rule
Recalculate your BMR and TDEE every 10-15 pounds of weight loss, or every 2-3 months if you're maintaining or gaining weight.
Don't recalculate more frequently than this, as you'll just be reacting to normal water weight fluctuations rather than real changes in your metabolism.
Why Not Calculate Every Week?
Your weight fluctuates by 2-5 pounds daily based on water retention, food in your digestive system, sodium intake, carb intake, stress, hormones (for women), and more.
If you recalculate your calories every time the scale goes up or down, you'll be making changes based on noise, not real data. This leads to frustration and unnecessary calorie cycling.
Instead, track your average weight week-to-week. Only make changes when you see a clear 2-3 week trend.
When To Adjust Calories (Even Without Recalculating)
While you shouldn't recalculate frequently, you should adjust calories if:
Your weight hasn't changed in 3+ weeks despite being in a supposed deficit - reduce calories by 100-200/day
You're losing weight faster than 2 pounds per week (could indicate too aggressive a deficit) - increase calories by 100-200/day
Your activity level changes significantly (started a new job that's more active, began training for a marathon, etc.) - recalculate TDEE with your new activity level
You've been dieting for 12+ weeks - take a diet break at maintenance calories for 1-2 weeks before resuming
These adjustments don't require full BMR recalculation—just small tweaks based on observed results.
How To Track Progress Properly
Weigh yourself daily at the same time (best: first thing in the morning after using the bathroom, before eating or drinking)
Calculate your weekly average weight by adding up all 7 daily weights and dividing by 7
Compare weekly averages to see real trends. For example:
Week 1 average: 180.0 lbs
Week 2 average: 179.2 lbs
Week 3 average: 178.6 lbs
This shows a clear downward trend of about 0.7 lbs per week—progress is happening, so don't change anything yet.
Only adjust calories if weekly averages stay flat for 3+ weeks in a row.