Practical signals
- Weight trend stalls for several weeks despite consistent logging.
- Energy, hunger, or training performance consistently feels off.
- Daily activity meaningfully changed (new job, injury return, marathon block).
- Adherence is excellent but progress overshoots—sometimes targets can be too aggressive.
How to adjust
Move gradually: change calories by a modest step, keep protein sensible for your goals, then reassess for 2–3 weeks. Trends beat single weigh-ins.