My weight loss trends are super weird

Hey everyone!

For reference on the post, I’m 26 M, 5’7 and 195lbs currently, 22% BF

So about a year ago I cut from 226 to 186. 6 months later I popped back up to 204 because I burned out on the gym since that cut took so long and I just ate whatever.

I’ve been back at it for 9 weeks now and my weight loss trends are all over the place. I get about 10-15,000 steps a day according to my Fitbit (haven’t dropped below 10k in weeks), workout 5-6 days a week and play volleyball 1-2 times a week as well (I walk my dog everyday for about 45+ minutes as well).

I’ve been back in the gym and all of my lifts have gotten back to pre-break levels, some even heavier. Problem is, at 1800 calories a day I’m only seeing about 1 lb of loss a week.

That would make sense, but I must be undershooting like crazy because every TDEE calculator has me at about 2800 to 3000 calories for my activity level.

The OTHER problem is, this deficit is WAY too steep. I can’t sleep, I’m super anxious all the time and have heart palpitations that go away when I bump the deficit up. I’m also tired all the time.

The OTHER OTHER problem is, when I lose weight I probably go 4-5 weeks at a time losing maybe 0.5 lbs a week or less, then drop 4 in one week. I understand it’s not linear but it’s ridiculous.

So what gives? If I’m only in a deficit of about ~500 calories, after weighing and measuring all my food, putting me at 2300 calories despite the high activity level, why do I feel so awful? Is it muscle being added that’s deceiving? Water due to stress? What should I do?

TL;DR 5’7 M 195lb 22% BF, workout 5-6 times a week, play volleyball twice a week, walk dog every day, 10,000- 15000 steps a day. Measure relatively accurately and put myself at about 1850-2250 calories a day. Losing 1 lb a week but dealing with symptoms of a deficit that’s too big (severe anxiety, lethargy, awful sleep). Something isn’t adding up. Do I cut the deficit or take a break? As of rn it’s unsustainable

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