Day’s Largest Deficit & Surplus

Day’s Largest Deficit and Surplus are individual time points that may help you understand your energy journey throughout a day. 

Day’s largest deficit refers to the lowest point of calorie deficit (negative energy balance) for that day. The aim is not to achieve the lowest number possible, instead this number should be used to help you understand how to optimise your fuelling and recovery strategies. 

Your day’s largest deficit is often the result of:

• Energy expensive workouts. Workouts that burn a lot of energy are often characterised by being high intensity, long duration or both. Such workouts often form an important part of any periodised training and competition plan. It is important to prioritise recovery and refuelling after such events.
• Skipping meals. Consistently skipping meals may have negative impacts on health, performance and recovery and is not recommended. 
• Under consuming energy at meals and/or snacks. Consistently under consuming meals may have negative impacts on health, performance and recovery and is not recommended.

Day’s largest surplus refers to the highest point of calorie surplus (positive energy balance) for that day. The aim is not to achieve the highest number possible, instead this number should be used to help you understand how to optimise your fuelling and recovery strategies. 

Your day’s largest surplus is often the result of:

• Consuming high energy meals and/or snacks to prepare for a workout. This behaviour is normal and is an important part of fuelling to perform.
• Over consuming energy at meals and/or snacks. Consistently over consuming meals may have negative impacts on health, performance and recovery and is not recommended.