calories over a day or over a week?

Also curious of answer to this, had awful day today but had mass amount of calories left last 2 days

from what I understand, it's a weekly count. So yes, if you go over on some days, you can make up for it within that week.

I personally wouldn't try to have a off day on purpose but you're only human.

Generally I think the calculators you use estimate things on a weekly basis and divide the weekly caloric intake into 7 days. At the end of the day if you are eating less food than you need to maintain your current weight you will lose weight.

I estimate my activity levels for the week and this tells me based on my height, weight, age etc how much I can eat in a week and divides it into 7 days telling me how many calories I can consume daily. At the moment I am trying to build muscle without putting on weight so I am eating near maintenance so I simply try and eat that many calories each day. If I have more one day, I try and have a little less the next. Technically speaking if I eat exactly this many calories every day and I do a big workout on say Monday, then that day I have lost a little bit of weight (un-noticeable) and if on Tuesday I sit around in front of the television all day then that day I have put on a little weight (again un-noticeable) but on average I remain the same weight...

Your biggest concern really is making sure you have enough macro and micro nutrients. I use this site mainly to track my protein intake which up until I started counting I didn't nearly get enough off.

I embrace red!

I am on maintenance and actually try and eat around 2500-3000kcals a day but I have customized my pal and set it to 2300. I aim to see red below every line - except perhaps sodium although this too is often red...