Saving calories for the weekend, sometimes called “calorie banking,” is a strategy where people eat fewer calories during the week to allow more flexibility on the weekends. This approach may work for some people, especially those who eat out or socialize more on Saturdays and Sundays, but it may not be a good fit for everyone.
Calorie banking is based on the idea that weight loss depends on how many calories you eat over time, not just on a single day. Instead of eating the same amount every day, this approach involves eating fewer calories during the week so you can enjoy higher-calorie meals on the weekend.
For example, someone with a daily calorie target of 2,000 calories might eat less during the week to “bank” calories for later.
If they eat about 1,700 calories from Monday through Friday, they save 300 calories per day, or 1,500 calories total. Those extra calories could then be spread across the weekend, allowing for about 2,750 calories on both Saturday and Sunday.
Calorie banking is not a formal diet plan. Instead, it’s a flexible approach some people use to balance structure during the week with social eating on weekends.
There isn’t strong evidence that saving calories for the weekend leads to better weight-loss results or added health benefits. However, this approach may help some people feel more flexible around eating, which may offer benefits like:
- Lower stress around eating: Many people find it easier to follow a routine during the week, when schedules are more predictable. Allowing more flexibility on weekends may make it easier to handle meals out, parties, or family gatherings.
- Higher satisfaction: Research also suggests that flexible eating patterns with planned breaks may reduce hunger and improve overall satisfaction.
- Easier time maintaining weight loss: In a 2019 study, people who were less strict about eating on weekends were less likely to regain weight over time than those who followed very rigid diets.
Some people also use calorie banking in hopes of boosting metabolism or getting a mental break from dieting. However, there is limited scientific evidence to support these benefits.
Eating a little less during the week may help on occasion, but it’s not a strategy most people can rely on long-term. Here are a few risks to consider:
- Can worsen your mood and energy levels: Cutting calories too much during the week can increase hunger and may affect mood and energy levels. You may notice you feel irritable or tired on days you eat less.
- May hinder weight loss efforts: Research suggests that large calorie swings between weekdays and weekends may make weight loss harder. A 2018 study found that people who ate 500 or more extra calories on weekend days lost less weight than those who kept their calorie intake more consistent or had only small differences between weekdays and weekends. Eating more on weekends can make it easier to go over your total calories for the week, even if you eat less during weekdays. Keeping calorie intake more consistent may 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 pattern may lead to feeling out of control around food or eating more than planned, which can make healthy habits harder to maintain over time.
If you decide to try saving calories for the weekend, it’s important to do it in a balanced way. Many people aim to cut about 300 to 500 calories per day during the week, 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 harder to manage.
Here are some tips to keep in mind:
- Keep calorie cuts small: Large differences between weekdays and weekends may work against weight loss.
- Eat regular meals during the week: Skipping meals can increase hunger and make overeating more likely later.
- Focus on balanced meals: Include protein, fiber, and healthy fats to help you feel full and satisfied.
- Plan ahead for the weekend: Decide how you want to use extra calories instead of leaving it unplanned.
- Pay attention to how you feel: If you notice low energy, strong hunger, or loss of control around food, this approach may not be the best fit.
If saving calories doesn’t work well for you, there are other ways to manage weekends without cutting back during the week:
- Aim for consistency: Eating similar amounts each day may make weight loss easier to maintain.
- Use portion awareness: Enjoy weekend foods you like, 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, one-quarter with protein, and one-quarter with carbs. Even adding extra vegetables to your meal can help.
- Be mindful of drinks: Sugary drinks and alcohol can add calories quickly without helping you feel full.
- Focus on lifestyle habits: Planning meals, staying active, and getting enough sleep can all support progress.
