Scale Noise Decoder
Did you gain fat overnight, or is it water from sodium, carbs, or sore muscles?
Did the scale jump 2–5 lb overnight? Check the physiological triggers below to separate temporary water retention from true fat change.
How this is calculated
Methodology & sources
- Muscle & liver glycogen water binding (~3–4 g water per 1 g glycogen): Olsson KE, Saltin B — Acta Physiologica Scandinavica (1970) / Kreitzman et al. AJCN (1992)
- Extracellular fluid shifts from acute dietary sodium intake: Rakova N et al. — Journal of Clinical Investigation (2017)
- Energy density of human adipose tissue (~3,500 kcal per lb / 7,700 kcal per kg): Hall KD — International Journal of Obesity (2008)
Privacy — how your data is handled
All math runs in your browser on your device. Nothing you type is sent to a server,
and saved results live only in this browser's local storage. Tools that use live
public data (food databases, weather) request only what they need to display.
👟 Practical toolkit tip — Simple Pocket Pedometer or Wrist Step Counter
Why it helps: Tracking daily step volume (7,500–10,000 steps/day) prevents subconscious NEAT drop-off when you are in a calorie deficit.
Pro tip: A 15-minute brisk walk after dinner adds ~1,600 steps and blunts post-meal blood glucose spikes.