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When you boil down body composition change, it goes down to fat loss and muscle gain. One of the primary factors for both of these is calorie balance.

Bottom line, if you have a calorie deficit, you lose. A calorie surplus, you gain. Either way your desired direction is, the same thing applies, you need to know where you are at. That said, you need go know your intake. If your macro total equals 2500 calories per day and you overeat by 38 grams of fat in a day and have an alcoholic drink, you won't make progress. Measure out your food, know where you are at, this gives you the ability to make the changes to tilt the scale in your favor.

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