You can adjust by small increments over 4-8 week periods and see if you can find a better range through a little trial and error.
This works best if you have stable tracked data over at least a month and keep tracking consistently. (When I say stable, I mean using the same sources for the numbers and being as accurate as possible. If the weekly calorie burn stays pretty steady, even better.)
Review your total calories in, total calories out, and the average deficit per week - then compare that to the average loss per week for that period. (This is why at least 4 weeks is best to use. If you're losing 0.38 pounds per week, it might look like you're losing 0 pounds per week if you only measure one or two weeks worth ... but it is enough to add up to 20 pounds lost in a year and a half.)
Continue tracking in the same way, but drop your calories by about 125 per day. That's enough to cause a 0.25 pound per week shift. Again, not necessarily easy to see on a week-to-week basis, but it can be enough to raise the loss over a month by a pound. If that's successful, try dropping another 125 calories from your day.
If you don't see any significant change from dropping calories, try restoring that 125 per day and adding another 125 per day. After a month look to see if you've increased or decreased your rate of loss. That should only add 0.25 pounds per week or 1 pound in a month - on top of what you'd normally lose, which was a little over a pound per moth.
| current weight: 185.0