[asdff]

The idea is that you have a healthy lifestyle along with caloric tracking. So you are working out regularly each week. You'd be eating a consistently healthy diet versus e.g. a sugary drink worth a few hundred calories that isn't making you less hungry.

Then your actual rate, whatever it is or how much it varies, hardly matters long term. Sure there would be variance, but on the whole, long term, you are only caring about the weight on the scale. So you measure calories in and your weight, and given you are consistent about burning calories exercising and the food choices in your diet, dialing back calories in will make a change on the scale, maybe a bigger or smaller one for different people, but a change no less. No one runs on air.