Your calorie range is set for weight loss, so is 500 calories per day below your "maintenance" range if you're planning to lose 1lb per week, or 1000 calories per day below "maintenance" to lose 2lbs per week.
"Maintenance" range is where your weight will remain the same.
To gain weight, you need to be eating consistently above maintenance, 500 calories per day above to gain 1lb, or 1000 calories per day above to gain 2lbs.
So, if you are looking for 2lbs per week loss, but eat 500 calories over your loss range twice in one week, that will mean that instead of 7000 calories below maintenance (2lbs), you will be at 6000 calories below maintenance, for a loss of 1.7lbs instead. If you stayed in range the rest of the week but had one day where you ate 7000 calories above the range, then your weight would stay the same.
Our bodies aren't exactly calculators, so there'll be some variations with water retention (if you ate a lot more sodium than usual, for example) or just how our body reacts to changes, but it takes a lot more than one or two days of eating over your loss range to start gaining.
It also gets a bit trickier the closer you get to a healthy weight, since there isn't as large of a difference between loss range / maintenance range / gain range. Here you may be looking at losing only 1/4-1/2lb per week (125-250 calories below maintenance per day), so going over by 500 might put you in to gain range for that day. It's best to look at overall trends at this point, though, so again it will slow down the loss but not change the overall downward trend.
Start weight: 240 lbs
Goal weight: 155 lbs (reached March 7, 2014)
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