Kcalbit

Diagnose plateaus and adjust calories, activity or expectations the right way.

Plateaus happen. The goal is to tell apart noise from a real stall, then tweak the smallest effective thing.

Is it a real plateau?

• Use a 7-day average; ignore single weigh-ins.
• Check adherence: how many days close to your target?
• Look at steps/training volume—did those change?

Smallest effective change

• Calories: adjust by ±100–150 kcal/day.
• Activity: add ~1–2k steps/day or a short conditioning block.
• Protein/fiber: increase both for satiety on cuts.

When not to change

After hard weeks, water retention can mask fat loss for days. If the trend line finally dips again, stay the course.