What Happens to Your Body When You ‘Save Your Calories’ for the Weekend

Saving calories for the weekend, sometimes called “calorie banking,” is a strategy where people consume fewer calories during the week to allow for more flexibility on the weekend. This approach may work for some people, especially those who eat out or socialize more on Saturdays and Sundays, but it may not be suitable for everyone.

Calorie banking is based on the idea that weight loss depends on the number of calories you consume over time, not just on a single day. Instead of eating the same amount each day, this approach involves eating fewer calories during the week so you can enjoy higher-calorie meals on the weekends.

For example, someone with a daily calorie goal of 2,000 calories might eat less during the week in order to “bank” calories for later.

If they consume about 1,700 calories Monday through Friday, they save 300 calories per day, or 1,500 calories total. These extra calories could then be spread out over the entire weekend, resulting in around 2,750 calories on Saturday and Sunday.

The calorie bank is not a formal diet plan. Instead, it’s a flexible approach that some people use to balance structure during the week with social meals on the weekends.

There is no strong evidence that saving calories for the weekend leads to better weight loss results or additional health benefits. However, this approach can help some people feel more flexible when eatingwhich can offer benefits such as:

• Reduce stress related to eating: Many people find it easier to stick to a routine during the week, when schedules are more predictable. Allowing more flexibility on weekends can make dining out, parties, or family gatherings easier to manage.
• Superior satisfaction: Research also suggests that flexible eating habits with planned breaks can reduce hunger and improve overall satisfaction.
• Maintain weight loss more easily: In a 2019 study, people who were less strict about their diet on weekends were less likely to regain weight over time than those who followed a very rigid diet.

Some people also use calorie banking in hopes of boosting their metabolism or taking a mental break from dieting. However, there is little scientific evidence to support these benefits.

Eating a little less during the week can sometimes help, but it’s not a strategy most people can rely on long term. Here are some risks to consider:

• May worsen your mood and energy levels: Cutting too many calories during the week can increase hunger and affect mood and energy levels. You may notice that you feel irritable or tired on days when you eat less.
• May hinder weight loss efforts: Research suggests that large calorie swings between weekdays and weekends can make weight loss more difficult. A 2018 study found that people who consumed an extra 500 or more calories on the weekend lost less weight than those who kept their calorie intake more consistent or had only slight differences between weekdays and weekends. Eating more on the weekend can make it easier to exceed your calorie total for the week, even if you eat less during the week. Keeping your calorie intake more consistent can make planning easier and help you stay on track.
• May promote harmful eating habits: Eating too little during the week can also increase the risk of overeating later. For some people, this tendency can lead to feeling out of control over food or eating more than expected, which can make it more difficult to maintain healthy habits over time.

If you decide to try to save calories for the weekend, it’s important to do so in a balanced way. Many people aim to reduce their intake by 300 to 500 calories per day during the week and then use those calories on the weekend. Avoid cutting more than this, as eating too little during the week can increase hunger and make weekends more difficult to manage.

Here are some tips to keep in mind:

• Keep calorie reductions small: Large differences between weekdays and weekends can be detrimental to weight loss.
• Eat regular meals during the week: Skipping meals can increase hunger and make overeating more likely later.
• Choose balanced meals: Include protein, fiber, and healthy fats to help you feel full and satisfied.
• Plan the weekend: Decide how you want to use the extra calories instead of leaving them unscheduled.
• Pay attention to how you feel: If you notice a lack of energy, strong hunger, or a loss of control over food, this approach may not be the best solution.

If saving calories isn’t for you, there are other ways to manage the weekends without cutting back on the week:

• Aim for consistency: Eating similar amounts each day can make weight loss easier.
• Use portion knowledge: Enjoy the foods you love on the weekends, especially when eating out, while paying attention to portion sizes.
• Balance your plate: When dining out, aim for half your plate with non-starchy vegetables, a quarter with protein, and a quarter with carbs. Even adding extra vegetables to your meal can help.
• Be careful with drinks: Sugary drinks and alcohol can quickly add calories without helping you feel full.
• Focus on lifestyle habits: Planning your meals, staying active, and getting enough sleep can all promote progress.