>For example, 1 tablespoon of oil is 120 calories and 14g of fat.
You should not use them, but for some foods they may work. So if you have a person who isn't going to track the traditional way, then tracking something is better than tracking nothing.
Let's say you are consistently undercounting calories. In that case, free app like MacroCodex (which uses adaptive TDEE tracking) can offset that error and estimate your maintenance calories helping you make better adjustments going forward.
Deficit = TDEE - Intake
macrocodex will simply lower your tdee estimate if you are undercounting, then you'll cut calories further and you'll end up in deficit and lose weight.
Compensation works only when the error is consistent.
It does not solve macro tracking. This doesn't know if the overage is from fat, carbs or protein.
Adjustments are very delayed and noisy. Your body weight fluctuates with water retention, based on plethora of variables like stress, sleep quality, hormone cycles, etc. The feedback loop tracking weightloss with inaccurate calorie and macro tracking delay or fully impede goals.
>Compensation works only when the error is consistent.
many people have predictable eating pattern.
>It does not solve macro tracking. This doesn't know if the overage is from fat, carbs or protein.
For purpose of weight gain or loss it doesn't matter.
Deficit = TDEE - Intake
>Adjustments are very delayed and noisy. Your body weight fluctuates with water retention, based on plethora of variables like stress, sleep quality, hormone cycles, etc. The feedback loop tracking weightloss with inaccurate calorie and macro tracking delay or fully impede goals.
well macrocodex uses an algorithm which is designed to deal with all these issues and produce accurate maintenance calorie estimate from calorie intake and weight log data, you can find more details here: https://macrocodex.app/knowledge/rethink/adaptive-tdee/
Later i plan to add more details about the algorithm in a dedicated page.