Refeed Day Calculator
Calculate refeed day calories and macros for metabolic recovery during fat loss phases. Enter values for instant results with step-by-step formulas.
Formula
Refeed Calories = TDEE x 1.05; Refeed Carbs = (Refeed Cal - Protein Cal - Reduced Fat Cal) / 4
Refeed calories are set at approximately 105% of estimated TDEE to provide a slight surplus. Protein remains constant from the cutting phase. Fat is reduced to 70% of cutting levels to make room for more carbs. All extra calories come from carbohydrates to maximize leptin restoration and glycogen replenishment.
Worked Examples
Example 1: Lean Male Refeed Day Setup
Problem: A 175 lb male at 14% body fat, cutting on 2,100 kcal (160g protein, 55g fat), has been dieting for 6 weeks.
Solution: Estimated TDEE: 2,100 + 500 = 2,600 kcal\nRefeed calories: 2,600 x 1.05 = 2,730 kcal\nProtein: 160g (same) = 640 kcal\nFat: 55 x 0.7 = 39g = 347 kcal\nRefeed carbs: (2,730 - 640 - 347) / 4 = 436g\nCutting carbs: (2,100 - 640 - 495) / 4 = 241g\nCarb increase: +195g | Calorie increase: +630 kcal\nFrequency: Every 5-7 days (14% BF)
Result: Refeed: 2,730 kcal | 160g protein | 39g fat | 436g carbs (+195g vs cutting)
Example 2: Female Competitor Refeed
Problem: A 130 lb female at 16% body fat, cutting on 1,500 kcal (130g protein, 40g fat), 8 weeks into prep.
Solution: Estimated TDEE: 1,500 + 500 = 2,000 kcal\nRefeed calories: 2,000 x 1.05 = 2,100 kcal\nProtein: 130g (same) = 520 kcal\nFat: 40 x 0.7 = 28g = 252 kcal\nRefeed carbs: (2,100 - 520 - 252) / 4 = 332g\nCutting carbs: (1,500 - 520 - 360) / 4 = 155g\nCarb increase: +177g | Calorie increase: +600 kcal\nFrequency: Every 7-10 days (16% BF)
Result: Refeed: 2,100 kcal | 130g protein | 28g fat | 332g carbs (+177g vs cutting)
Frequently Asked Questions
What is a refeed day and how does it differ from a cheat day?
A refeed day is a strategically planned increase in calorie intake, primarily through carbohydrates, during a fat loss phase. Unlike a cheat day where you eat anything without tracking, a refeed day has specific calorie and macro targets. The purpose is to temporarily restore leptin levels, replenish muscle glycogen, support thyroid function, and provide psychological relief from dieting. Refeed calories are typically set at or slightly above your total daily energy expenditure, with the increase coming almost entirely from carbohydrates while protein stays the same and fat is reduced. This controlled approach provides metabolic benefits without the excessive calorie surplus that cheat days often create.
How do refeed days help with fat loss?
Refeed days support continued fat loss by counteracting the hormonal and metabolic adaptations that occur during extended calorie restriction. The primary mechanism is restoring leptin levels, a hormone that decreases during dieting and signals your brain to reduce metabolic rate and increase hunger. Carbohydrate intake specifically boosts leptin more effectively than fat or protein. Refeeds also support thyroid hormone conversion from T4 to T3, maintaining metabolic rate. Additionally, they replenish depleted muscle glycogen stores, which improves training performance and allows you to maintain the exercise intensity needed for muscle preservation. The psychological break from restriction also improves long-term dietary adherence.
How often should you have a refeed day during a cut?
Refeed frequency depends primarily on your current body fat percentage and how long you have been dieting. Leaner individuals with body fat below 10 percent benefit from refeed days every 3 to 4 days because their leptin levels are more severely suppressed. Those at 10 to 15 percent body fat should refeed every 5 to 7 days. Individuals at 15 to 20 percent body fat can refeed every 7 to 10 days. Those above 20 percent generally only need a refeed every 10 to 14 days because they have sufficient body fat to maintain adequate leptin signaling. As your diet progresses and you get leaner, increase refeed frequency accordingly to prevent metabolic stalling.
Why should carbohydrates be the primary macro increased on a refeed day?
Carbohydrates are the most effective macronutrient for restoring leptin levels, which is the primary goal of a refeed day. Research shows that carbohydrate overfeeding increases circulating leptin by 28 percent within 24 hours, while fat overfeeding has minimal impact on leptin even at the same calorie level. Carbohydrates also replenish muscle glycogen stores that become depleted during calorie restriction, directly improving training performance. Additionally, carbs stimulate insulin release, which has anti-catabolic effects that help preserve muscle tissue. High carb intake also increases serotonin production, improving mood and reducing the psychological stress of dieting. This is why refeeds focus on carbs rather than simply eating more of everything.
What types of carbohydrates should you eat on a refeed day?
On a refeed day, prioritize complex carbohydrate sources that are low in fat to maximize glycogen replenishment without excessive calorie surplus. Excellent choices include white and brown rice, potatoes and sweet potatoes, pasta, bread, oatmeal, cereals, rice cakes, and fruits. These foods are carbohydrate-dense with minimal fat content, allowing you to hit high carb targets without dramatically overshooting calories. Avoid high-fat carb sources like pastries, pizza, ice cream, and fried foods because the fat adds significant calories without additional leptin-boosting benefit. The goal is high carbohydrate intake, not high calorie intake from mixed sources.
Should you reduce fat intake on refeed days?
Yes, reducing fat intake on refeed days is recommended to keep total calories controlled while maximizing carbohydrate intake. A typical approach is reducing fat to approximately 70 percent of your normal cutting day fat intake. Since fat has 9 calories per gram compared to 4 for carbohydrates, reducing fat by 15 to 20 grams frees up 135 to 180 calories that can be allocated to an additional 34 to 45 grams of carbohydrates. This trade allows higher carb intake for better leptin response without dramatically increasing total calories. Protein should remain unchanged on refeed days to continue supporting muscle preservation. The overall effect is a modest calorie increase with a large carbohydrate increase.