Why 2 lbs lost during a workout doesn't equate to 2 lbs lost

January 25, 2018



After a workout you may look down at your fitness tracker and see you've burned 600 calories! You step on the scale, 2 pounds down!

But what does this really mean?


Some science and math for you....

If you were performing a high-intensity workout, you were burning about: 5-8% protein, 75% carbohydrates, and 15% fat = 450 calories of carbohydrates, 90 calories of fat, 60 calories of protein.


(since: carbohydrates = 4 calorie per gram, protein =4 calorie per gram, and fat = 9 calorie per gram)

450 calories of carbohydrates = 112.5 grams burned, 90 calories of fat = 10 grams burned, and 60 calories of protein = 15 grams burned.




Well, if you add up everything you've burned (carbohydrates, fats, and proteins), you lost 137.5 grams or 0.30 pounds. 

...It takes behavior change and time to lose weight.


So, why did the scale say you lost 2 pounds then?

Your body shed the other 1.7 pounds you lost, in water weight, AKA sweat.


The body sweats to preserve itself back to homeostatic temperature. If the water is not replenished, dehydration can occur. In fact, up to 75% of Americans ARE chronically dehydrated.



Dehydration not only impairs brain function and exercise capacity, but it also impedes on weight loss.

The simplest change you can do to help yourself, whether it be for performance or weight loss, is to increase your water intake!


If you use Scally before and after exercise, we will tell you exactly how much water needs to be replaced to counter dehydration.

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