Don't go full Oliver Twist
Banking Calories During the Week
It’s the same pattern I see over and over.
People are strict from Monday to Friday.
Calories are bang on.
Meals are planned.
Then the weekend hits… and everything quietly unravels.
If you tend to eat more over the weekend, like most people, banking calories during the week can make sense for fat loss.
Say your weekly calories are 12,000.
That doesn’t mean you need to eat 1,714 calories every single day. (quick maths)
You could eat slightly less on Wednesday and Thursday to give yourself more flexibility for a night out or a weekend meal that doesn’t involve crying into a bowl of lettuce.
That’s also why I set most of my clients a calorie range target, not a single rigid number.
It allows for lower and higher days based on training, social occasions, and personal preference—without everything falling apart the moment they go one calorie over and press the f*ck-it button.
But be careful…
Sometimes this turns into starving yourself Monday through Friday, then pigging out on Saturday and Sunday with such ferocity that the calorie deficit you created is long gone.
Come Monday, you’ll be scratching your head (and rubbing your belly), wondering why you’re not losing weight. Again.
Fat loss doesn’t fail because of one meal.
It fails when the weekly calorie balance keeps tipping the wrong way.
How to Bank Calories To Help With Fat Loss
Slightly reduce calories during quieter weekdays.
Drop 100–200 calories from meals Monday to Thursday by trimming snacky extras—not full meals.
This keeps energy up and motivation high, which makes your calorie deficit more sustainable.
Don’t Go Full Oliver Twist.
You still need fuel to function.
If weekdays feel miserable, weekends tend to swing the other way, and weight loss stalls.
Plan weekend meals properly.
If you’ve got meals out or social plans, bank calories earlier in the week and use them intentionally. That’s calorie banking. Not punishment followed by regret.
Your Task for Today
Look at your week.
Are there any meals out or social events coming up?
If yes:
- Bank calories earlier in the week and use a calorie range target, nit
- Keep the weekday deficit sensible, utilising higher and lower days
- Aim for consistency across the whole week, not perfection, Monday to Friday
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