I have adjusted several times. I started with 3000-3500 when I was 360 lbs., and dropped to 2500-2800 when I was below 300. Then I dropped again to 1800-2200 when I got below 250.
As long as you are losing, don't change anything. SP provides the calorie ranges because most people have no idea what they should be eating, and have no idea how to set up their own ranges. Sometimes they are off by a little based on accuracy of fitness minutes, and they have trouble with short, light people, or really heavy people. So, I would use them to get close to what you should be eating calorie-wise, but tweak it a little based on how you respond to the range. If you are barely losing, drop 100 calories, and if you are losing too fats, raise the amount of calories.
These tweaks should be made over long periods of time, months, and you should stick to a narrow range as much as possible, so you are sure that eating in that range is causing too much, or too little weight loss. Only then would you want to make small changes.
One of the reasons that you do not need to make a lot of changes, is that as you lose weight, your caloric needs should start to drop, except that you naturally become more active, and burn more calories, as you start to get healthier. So for 6 months at a time, it is possible to drop weight, and burn the same amount of calories, due to extra exercise. Don't lower calories till you stop losing weight almost completely, and then just drop 100 or so, and see what happens.
The changing daily based on calories burned makes sense on paper, and in theory works, because it keeps you caloric deficit at the same level, but most of us don't accurately measure exercise, or even all our calories correctly, so we tend to have days we lose, and others we gain even when we think we ate and burned the same amount of calories. If you have great control with steady weight loss, this works, but I find that when I work out harder, I just enjoy a little more weight loss. As long as it isn't steadily over 3 lbs a week, it isn't a problem.
Russell - current BMI 28.6
197 - bmi 30 - done
164 - bmi-25
| current weight: 181.0