Calorie banking explained
What calorie banking is, how to use it well and where the limits are.
Guide
Guide: lose weight without losing your weekends
Clear, honest and sourced: everything about counting calories by the week.
In short
The Weekfuel guide covers everything you need to lose weight with a weekly mindset: how to calculate a weekly calorie budget and your weekly deficit, how to eat more on weekends without derailing your goal, and how much protein and how many steps per week make sense. Every article starts with a short answer and lists its sources.
Our articles follow one simple idea: no single day decides your progress. What counts is the total over weeks. That's why we always run the numbers for seven days and show how a big Saturday balances out with calmer weekdays. Figures come from peer-reviewed studies, EFSA and the WHO, and we're upfront about where research has limits.
Weekly budget & deficit
Weekly calorie balance & deficit
How to calculate your deficit per week, with formula and table.
Eat more on weekends
Leaner weekdays, relaxed weekends – how to split your budget.
Weekends & exceptions
Cheat day without the guilt
Keep your week in a deficit even when Saturday gets bigger.
Why you weigh more after the weekend
Water, salt and glycogen – and why it isn't fat.
Protein, macros & steps
Weekly protein
How much protein you need per day and per week, with a table.
Weekly macros
Plan protein, fat and carbs flexibly across the week.
Steps per week
Healthy step counts and how many calories they burn.