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How many calories can I eat today to hit my weekly goal?

Based on your TDEE of 2,400 and current weekly deficit of 1,200 calories, you can eat 2,200 calories today. This will keep you on track for your 0.5lb/week fat loss goal.

Was my cheat day too much, or am I on track to lose 1.5 lb of fat?

Your Saturday cheat day was 3,200 calories, but your weekly average is still 2,100. You're on track to lose 1.5lb this week, with a current deficit of 3,500 calories.

Am I eating enough protein to gain muscle?

Your average protein intake is 140g/day (0.8g/lb). For optimal muscle growth at your activity level, aim for 175g (1g/lb). Try adding a protein shake to your post-workout meal.

When am I most likely to go over calories?

You tend to exceed your calorie target by 300-400 calories on weekends, especially after evening social events. Your weekday adherence is strong at 95%.

How consistent have I been this month?

You've hit your calorie target 24 out of 30 days (80% adherence). Your best streak was 8 days, and your average daily deviation is only 150 calories.

Do I overeat more when I sleep less?

Yes, on days with less than 7 hours of sleep, you consume 250 calories more on average. Your hunger hormones show a 30% increase on low-sleep days.

Why did my weight spike on Wednesday?

The 2.5lb increase was due to increased sodium intake (3,500mg vs usual 2,000mg) and higher carb consumption. Your body fat percentage remained stable at 18%.

Was I in a deficit this week even after my weekend?

Yes, despite the weekend, you maintained a 2,800 calorie weekly deficit. Your average daily intake was 2,100 calories vs TDEE of 2,500.

Am I eating enough to build muscle?

Your current intake of 2,100 calories is 300 below maintenance. For muscle gain, increase to 2,600 calories and ensure 175g protein daily.

What's my average deficit on training vs rest days?

Training days: 400 calorie deficit (2,100 in, 2,500 out). Rest days: 600 calorie deficit (1,900 in, 2,500 out). This is a good balance for body recomposition.