Cheat day calories

I just eat the stuff you're calling "cheat" instead of what I eat in my day. If it fits in your calories, you'll be fine. What I do I just cut out something from my breakfast to eat that extra good stuff later on the day lol.

If you're considering going crazy for a cheat day, and it won't fit your calories... that's fine too. Like you said, start fresh the next day!

I won't debate the appropriateness of the term "cheat day", which I hate, but when most people use it, I think it's in the context of eating whatever they want in a given day, with or without tracking. I don't think people typically plan to make up the calories from somewhere else. What you seem to be talking about is "normal eating"- either making room in your calories throughout the week for a splurge, or enjoying a rare day, perhaps for a special day or event, where you just relax and enjoy your meals without counting. Either way is fine, but if done too often, a whole "cheat day" can derail a lot of your effort for the week.

I also hate the "cheat" terminology, but had occasional days during weight loss when I decided to eat above goal or even above maintenance, and I am still managing my calories quite unevenly day to day in maintenance, because I prefer that.

There's one piece of advice I'd add to what's been said: While losing, whenever it's possible - i e. when the over goal day is a planned thing - I'd encourage creating the extra calorie room ahead of the higher day, rather than after. It can be eating a bit less for a few days ahead to "save up", or moderate extra workouts (stopping short of excess fatigue).

I'm not saying it's wrong to take a high day, then immediately go back to regular deficit the next day, and accept the small delay in reaching goal. That's fine, too. (That's ostly how I handled unplanned over-goal days).

If you have a high day, and try to make it up afterwards, there's some risk of setting yourself up for a deprivation/binge cycle. If the "deprivation" precedes your planned over-goal day, that planned big day stands in for the binge, and you're even up.

The only time I'd eat below deficit goal significantly the day after, is if I was truly no-deluding-myself not hungry because of how much I'd eaten the day before.

JMO, YMMV.

I just consider cheat days 'free days', partly because I hate the concept of 'cheating' with food (food doesn't have morals or something) and mostly because I am freeing myself of rigid calorie constraints. Within reason.

Basically if I want something-a big greasy burger for example-I have it. But I don't gorge myself silly. So I just let that day be it's own thing and go back to normal the next day.