This thread is a few years old, but had some good stuff (I remember because I contributed a bit):
http://forum.slowtwitch.com/cgi-bin/gforum.cgi?post=3821023#3821023
My experience was playing around with a variant of the “Hacker’s Diet” methodology. The key part of that is essentially having a feedback loop. You do your best to measure ins/outs and then track weight on the scale (using a moving average!). You then adjust the ins/outs to achieve the desired result. The adjustment process requires a bit of patience since it can take a couple weeks to see the weight trend across day to day fluctuations, but I found I was able to dial it in pretty well.