This information came from a conversation with Dr Osborne.
What I have found that works for me while I am making adjustments to diet, is to track what I am eating for a few days on paper. It looks clearer after you see a week of meals. I thought that I may not eat enough protien, and after a few days of tracking, I found that some days I was right track and other days I was off. Since I make up menus at the beginning of each week, it was easy to make the adjustments in either the recipes or how much protien I was consuming.
An example of extra physical activity would be going to the gym, hiking a trail, or touch football. LOL
I have found that the guidelines that Dr Osborne has researched really do work so I would encourage you to find the 1/3 balance.