Estimate targeted refeed calories, carbs, protein, and fats. Compare activity needs and weekly keto limits. Plan smarter carb days with flexible downloadable results today.
Calculator Inputs
Example Data Table
Body Weight
Lean Mass
Carb Factor
Refeed Calories
Carbs
Protein
Fat
70 kg
58 kg
3 g/kg
2300 kcal
174 g
104 g
38 g
80 kg
66 kg
4 g/kg
2700 kcal
264 g
119 g
45 g
90 kg
74 kg
5 g/kg
3100 kcal
370 g
133 g
52 g
Formula Used
Lean mass: Weight in kg × (1 − Body fat percentage ÷ 100)
Protein: Lean mass × Selected protein grams per kg
Fat calories: Refeed calories − Carb calories − Protein calories
Fat grams: Fat calories ÷ 9
Weekly average calories: Keto day calories and refeed day calories averaged across seven days
How to Use This Calculator
Enter your body weight and choose the correct unit. Add your estimated body fat percentage. This helps calculate lean mass.
Enter your maintenance calories and your normal keto day calories. Select the number of refeed days planned each week.
Choose an activity adjustment. Use a higher value for intense training days. Choose a goal adjustment based on fat loss, maintenance, or performance.
Set your carb and protein targets per kilogram of lean mass. Keep fat lower during refeeds. Press the calculate button to view results above the form.
Keto Refeed Planning Guide
What Is a Keto Refeed?
A keto refeed is a planned higher carbohydrate day.
It is often used after strict low carb eating.
The goal is not random overeating.
The goal is controlled fuel restoration.
Many people use refeeds around hard training days.
Some use them during long fat loss phases.
The calculator gives a structured macro target.
It estimates calories, carbs, protein, and fat.
Why Lean Mass Matters
Lean mass is important for refeed planning.
Muscle tissue stores glycogen.
Glycogen comes mainly from carbohydrates.
A person with more lean mass may need more carbs.
This calculator uses body fat percentage to estimate lean mass.
If you do not know body fat, use a careful estimate.
The result will still be useful.
Better inputs create better targets.
Balancing Carbs and Fat
Refeeds usually raise carbohydrates.
Fat is often kept lower.
This helps focus calories toward glycogen replacement.
Protein stays moderate or high.
It supports muscle repair and fullness.
The calculator also shows macro percentages.
These percentages help you judge the refeed style.
A high carb refeed may suit intense training.
A conservative refeed may suit beginners.
Using Weekly Calories
A single refeed should fit the weekly plan.
The calculator estimates weekly average calories.
This helps prevent accidental overeating.
Fat loss still depends on longer term balance.
Performance may improve when refeeds are timed well.
Use the result as a planning guide.
Track hunger, energy, training, and weight trends.
Adjust the next refeed based on real feedback.
Important Notes
This tool is for general nutrition planning.
It does not diagnose health conditions.
People with diabetes, pregnancy, eating disorders, or medical needs should seek professional advice.
Start with modest changes.
Review your response after each refeed.
A good refeed should feel planned, measured, and useful.
FAQs
What is a keto refeed calculator?
It estimates calories and macros for planned higher carb days during keto. It uses weight, body fat, activity, calories, and goal settings.
How many refeed days should I use?
Many people start with one day weekly. Athletes or very active users may test two days. Adjust based on energy, hunger, and progress.
Should fat stay low during a refeed?
Fat is often kept lower because the refeed focuses on carbohydrates. This helps control calories while restoring training fuel.
Are net carbs included?
Yes. The calculator subtracts fiber from total carbohydrate grams. This gives a simple net carb estimate for planning.
Can I use pounds instead of kilograms?
Yes. Select pounds in the weight unit field. The calculator converts pounds into kilograms before estimating lean mass and macros.
Is this calculator only for athletes?
No. It can help general keto users too. Athletes may use higher activity settings, while casual users may choose conservative settings.
Why does the calculator use lean mass?
Lean mass helps estimate carbohydrate needs more accurately. Muscle stores glycogen, so lean mass is useful for refeed planning.
Is this medical advice?
No. This calculator is for general planning only. Speak with a qualified professional for medical, clinical, or condition-specific nutrition advice.
Important Note: All the Calculators listed in this site are for educational purpose only and we do not guarentee the accuracy of results. Please do consult with other sources as well.