I eat 2000 above my needed calorie intake and not doing anything just for 1 day ? Just for 1 day. I'm pretty paranoid as I don't want to go back to my olden days.

it's one day...

there might be an adjustment in the scale -doesn't mean that you gained fat...

Get back on track the very next meal...

Paranoia doesn't get you anywhere - except paranoia..

There is no way in hell I would ever sweat one day. If you find yourself doing that... you need to really check yourself. This journey can't be about walking on egg shells. Stress kills, literally. If you're losing sleep over one day of eating that isn't on plan... you get the point.

Focus on consistency. Consistency does not = permanency, as in, you are on point every single day from here on out.

Yeah, I'm not losing sleep or anything. Just to confirm, my basal metabolic rate is 1700, does that mean if I eat over 1700 I will gain weight ? Do I have to add my TDEE to it ?

No, you will not gain weight if you go over your BMR. You'll gain weight if you go over your total energy expenditure which includes bmr, activity, digestion, etc.

Alright, I'll keep that in mind Steve. Consistency!

Anyway, is there such thing as calorie compensation ? Let's say if I eat 2200 today and I eat 1000 calories tomorrow it will balance out ?

Hello,

From my experience I have learned that one day can actually help you out in the long run. If the day after your huge cal intake you go back to eating clean and healhty your body will work twice as hard to push out all the bad stuff from the day before putting your body into overdrive which can boost your overall metabolisim. So no worries! However I dont suggest you do this but at the very least once a week or even twice a month.

Cheers and Good Luck!

Theoretically sure.

It's the trends. It's not like your body at the end of every single day looks at the caloric tally and says, store this amount of fat today.