I love my dad so much but I just cant stand worrying about spending time with him.

My dad is a chef so he rarely gets time off. (maybe 2 days a week) However, these times are usually on the weekends, the only time I have to hang out with friends. Every time I go to his house, we definitely do stuff together, but at home we barely talk and I have less freedom to do things like go to the gym. When I hang out with friends, its obvious how lonely I made him feel and I can barely handle the guilt. This is one of those weekends. Ive been planning this sleepover for about a week and just now he tells me that his days off are the two days id be out. I always have to choose: closer with dad or closer with friends?? That is my first question, how do I choose? And how do I turn the other down without feeling horrible? Lastly, my dream is to become an exchange student. But honestly, I dont think ill be able to because of my dad. Hes not so lovely when hes with me but im genuinely worried about what would happen if I was away for a full year. I want to exchange for myself but I always feel selfish when I even think about not being with him for a while. What do I do???