HOW TO COUNTER THE HOLIDAYS, THANKSGIVING, CHEAT DAY OR FOOD CHALLENGE (EASIEST WAY)

Hello, so let's get to the point Let's say you went overboard and ate 5k calories and your maintenance is 2,000. If we subtract 5,000 minus 2k we get 3,000 calories. to burn 3,000 calories we must either exercise it off or be in a caloric deficit or both (Is possible with diet alone)... So since this is a small number (theoretically) we could burn this off in a week so if we divide 3k by 7 (there are 7 days in a week if you didn't know) we get 428.5 (I'm gonna round it to 429 for safe measures) so we subtract 429 from our maintenance, in this case it's 2,000 and we get 1,571. So to counter that one day we can eat 1,571 for a week and have a weekly calorie goal of 10,997, and if we subtract that from our current weekly maintenance calories (2,000 x 7 = 14,000), then we subtract our weekly total 10,997 from 14,000 (our maintenace weekly total) giving us 3,003 calories burned for the whole week. BOOM!!! you could also do this if you've done a food challenge (Let's say 10k) If your maintenance is 2k... well look at the steps

1 Subtract how many calories you ate from your maintenance (Ex. 10k calorie challenge!!!)
2 Now take the answer (10k minus 2k = 8k)
3 divide it by however many weeks you want to take to burn it off (This is a big #, so I'll take 2 weeks
4 Take your answer (8k divided by 14 = 571.4 (Rounded to 572)
5 Subtract that from you maintenance (2,000 - 572 = 1248)
6 Eat that many calories for however many weeks you wish and take the weekly total of that defecit (1,428 x 14 = 19,992 / 2,000 x 14 = 28,000 / 28,000 - 19,992 = 8,008)
7 Use this only if you done f't up and you feel guilty. if you went over and don't care and It really was the holidays or thanksgiving just get back to your normal habits.