Why am I not losing weight on 1400 calories a day?

Why am I not losing weight on 1400 calories a day? This question often comes up when progress stalls despite consistent tracking and what feels like a strict intake.

Lack of weight loss at 1400 calories often comes down to the real deficit being smaller than expected or disappearing on some days. Portions measured by eye instead of a scale, underestimating restaurant meals, and forgetting drinks, snacks, or cooking fats can easily add several hundred uncounted calories. Your maintenance needs may also be lower than you think, especially if you are shorter, older, or less active than average, or if previous dieting lowered your energy expenditure. Water retention from menstrual cycles, increased sodium, or new exercise can mask fat loss on the scale temporarily. Track carefully for at least two weeks, use weekly averages, adjust calories slightly, or increase movement if weight remains truly flat.

To confirm whether 1400 calories should be a deficit for you, start with our calorie needs calculator to estimate your current maintenance calories based on your body and activity level.

See more related answers in our Calorie Calculator FAQs.