Do the macros have to land every single day, or is the week what actually matters?

I want to be the awkward one here, because weekly averaging is also how I ate 4,000 calories on a Saturday for a year and wondered why nothing moved. The maths only works if you log the weekend honestly, and almost nobody does, including me at the time. Two restaurant meals and drinks can be a full extra day's worth, which is not a deficit you eat back on a Tuesday. If you are going to average, the price of admission is logging Friday and Saturday properly for at least a month so you know what you are actually averaging.

Weekly averaging has worked for me for three years, with one exception I would not give up. Calories genuinely behave like a weekly budget, and eating slightly less Monday to Thursday to buy a Saturday is the single change that made this sustainable rather than a thing I quit every spring. Protein I still treat as a daily target, partly because it is the one where spreading it across meals seems to matter and partly because it is the easiest thing to under eat on a social day without noticing. So: calories weekly, protein daily, and stop weighing yourself on Sunday.

I switched my log to a seven day rolling average about two years ago and it changed what I could see. On a daily view I looked wildly inconsistent, on a rolling view my intake was within about 5 percent week to week for months, and the days I had been feeling guilty about were completely invisible at that resolution. That was worth more to me than any dietary change, because I stopped making Monday decisions in response to Saturday noise.

My version of this failure was banking a deficit all week so I could go enormous on Saturday, which left me starving by Thursday and eating badly on Friday. The bank never balanced because the discipline ran out before the week did. Small consistent deficit, two normal social meals, no heroics.

Weekly for calories, daily for protein, log the weekend, judge on the four week trend. Anything shorter than that is noise.