We advise against having an untracked cheat day or meal because doing so can completely sabotage your progress and will introduce error into the Avatar system. The system depends on your compliance to work properly, and if you don’t track your meals and hit your macros, there’s no way the system to know how far off you actually were.
It’s easy for people to go hog wild on a cheat day or even a cheat meal, eating hundreds or even thousands of calories beyond their targets. If this happens, not only will it be difficult for you to achieve your goal, but it could even take you backwards. For example, if your goal is fat loss and the system puts you in a weekly calorie deficit of 1,750 calories (that’s about 250 calories per day), it would be possible for you to overeat by more than this and actually gain weight!
Instead of having an untracked cheat meal or day outside of the avatar macros, we recommend using the high/low day feature to set a tracked refeed day. You can eat significantly higher calories on this day, but this will be controlled and you’ll still make progress because the extra calories will be taken from the other days of the week.
If you decide that you’re not going to track at all (for example it’s a holiday or special occasion), just try to eat mindfully and estimate. Regardless, unless you are an advanced flexible dieter and great at estimating, you should probably mark Out of Range at your next check-in since accuracy is essential for the system to adjust your macros properly.