In various places on the site, I have made the comment that such things as caloric intake and activity will have to be adjusted based on real-world fat loss. This is a big part of the reason I tend to quick-estimate maintenance calorie intakes to begin with. Any value you come up with whether you quick-estimate it or use some complex approach is only a starting point. If you have to adjust it anyhow, the quick method is usually good enough.
But that raises the question of how to actually adjust the diet based on real world changes in body composition. Even that is contingent on being able to get an accurate measure of body composition. For the most part, I’ll be addressing moderate dietary deficits. But the same information would mostly apply if large or small deficits were being used.
A Quick Note About Water Balance
Before I get into the meat of the article, there is one topic I want to bring up first. … Keep Reading