If you’ve been tracking your macros but suddenly find yourself stuck in a weight loss plateau, don’t worry—you’re not alone! This is a common challenge that many people face when working toward their goals. Before you start adjusting everything, let’s go through four key questions you can ask yourself to troubleshoot the real reason you’re stuck in a plateau.
These questions will help you assess what might be going on so you can make the necessary changes and get back on track. Ready? Let’s dive in!
1. Where Did You Get Your Macros Calculated?
The first thing to consider is where you got your macros from. Did you fire up trusty Google to look for an online calculator?
While online tools like MyFitnessPal can be helpful, they often base their calculations solely on general factors like your height, weight, age, and activity level. Unfortunately, these calculators miss the human factor—your personal history, metabolism, and unique needs.
That’s why it’s so important to have your macros calculated by a reliable source that takes into account more than just numbers on a screen. That’s exactly why I created The CSchmidt Fitness Macro Calculator, which is designed to give you a more accurate starting point by considering the human factors that most calculators miss!
2. Have You Been Hitting Your Macros Consistently?
Consistency is key when it comes to making progress with your macros. If you’ve been struggling to hit your targets regularly, this could be the main reason for your plateau. Our bodies thrive on consistency. Without it, your body won’t know how to respond, which can stall your progress.
If you’re not consistently hitting your macros (I recommend hitting your macros for a minimum of 6 weeks when first starting out), your body doesn’t have the opportunity to adapt and change. Focus on hitting your macro goals every day, and you’ll begin to see the results you’re after. For a deep dive on this topic, check out Episode 97 of The Beautiful Peach Podcast: Top 5 Reasons Your Reverse Diet Isn’t Working.
3. How Long Have You Been Tracking?
Sometimes we expect results too quickly, and when we don’t see immediate changes, we panic. Sound familiar? Progress takes time, and it’s important to stay patient. Even if you have the correct starting macros and you’ve been consistent, the truth is it can still take a few weeks to see noticeable changes.
What I tell my clients is this: it’s like watching a pot of water boil. You can’t see the changes happening at first, but that doesn’t mean nothing’s going on! Your body is making adjustments, even if you can’t see them on the scale right away. This is why I encourage tracking other forms of progress too, such as how your clothes fit or monitoring your day-to-day energy levels.
4. Have You Adjusted Your Macros Over Time?
Finally, if you’ve been consistent and tracking for a while but still not seeing results, it may be time to adjust your macros. Our bodies adapt to our intake, so what worked for you a few months ago might not work now.
The key to ongoing progress is knowing when and how to adjust your macros. This will depend on what phase you’re in—whether you’re in a reverse diet, calorie deficit, lean bulk, or maintenance. For example, during a reverse diet, you’ll be increasing your macros to heal your metabolism, while in a calorie deficit, you’ll decrease your intake to promote fat loss.
If you’re unsure how to adjust your macros based on your phase and personal data, reach out to me!
TLDR: Here’s the Plateau Checklist
If you’re stuck in a plateau, don’t stress! Go through these four steps to troubleshoot your macros and get back on track:
- Check where you got your macros.
- Assess your consistency.
- Consider how long you’ve been tracking.
- Adjust your macros as needed.
By following this checklist, you’ll give yourself the best chance to overcome your plateau and continue making progress toward your goals. And remember, if you ever need more personalized advice, my inbox is always open—just send me a message on Instagram (@cschmidt.fit).
