No, we do NOT recommend adjusting calories if you miss a workout.
Why? Because this actually won’t have a significant effect on your overall energy expenditure (calories burned) for the week.
Total Daily Energy Expenditure (TDEE)
Like it sounds, TDEE is the total amount of calories that your body expends, or burns, during the day. The majority of the calories your body burns during the day comes when you are at rest. This includes sitting at a desk to work, watching TV, even sleeping. This is called BMR, or basal metabolic rate. It accounts for about 70% of the calories we burn daily. Exercise only accounts for about 10-15% of the calories we burn daily!
Why does this matter?
Because it shows that exercise doesn’t have a huge role in our calorie output during the day. That is not to say that exercise is not important. If you miss one workout here and there, it will not be the end of the world because it doesn’t affect your calories “out” as much as you think.
What do we recommend doing?
Just continue hitting your recommended macro targets and checking into the app. The Coach will learn your body and changes in activity and keep you on track. Trust the process!