If I do more exercise than planned can I carry the extra calorie burn over to the following day?
Yes, if you've burned more calories that planned you can carry them over to the next day but remember to balance your calorie allowance by the end of each week in order to achieve you weekly weigh-in target.
Always update your Activity diary to show all the activity you achieve otherwise your diary won't be a true representation of the calories you've burnt.
View your weekly summary to check your week-to-date figure. A positive figure indicates that you are running over your calorie allowance.
Try to balance your week-to-date figure to zero by the end of each week in order to achieve a successful weigh-in.