Pull-ups are a perfect gauge of seeing where you are in terms of strength. I used to be able to do 3 sets of 6-8 perfect Archer Pulls. Now I reckon I’d struggle with 10 standard pull-ups.
I knew in advance i didn't need to do anything today.. Friday, busy day, and working heavy...So probably just just over 3/4k calories.....
We could do with your vital stats tbh. Just so that we can build a picture of your current fitness level.