Formula Used
BMR: 10 × weight kg + 6.25 × height cm − 5 × age + sex constant.
Maintenance calories: BMR × activity multiplier.
Diet calories: current diet calories, or maintenance minus planned deficit.
Refeed calories: maintenance calories × refeed factor.
Protein: body weight kg × selected protein grams.
Fat: body weight kg × selected fat grams.
Carbs: remaining calories after protein and fat, divided by 4.
Weekly average: diet days and refeed days are averaged across seven days.
How To Use This Calculator
- Select metric or imperial units.
- Enter weight, height, age, sex, and body fat.
- Choose your activity level.
- Enter current diet calories if you know them.
- Leave diet calories blank to use the deficit field.
- Pick a conservative, standard, or aggressive refeed style.
- Set protein and fat targets per kg.
- Press the calculate button and review weekly averages.
Example Data Table
| Weight |
Activity |
Diet Calories |
Style |
Estimated Refeed |
Carbs |
| 70 kg |
Moderate |
1900 kcal |
Standard |
2500 kcal |
330 g |
| 82 kg |
Hard |
2300 kcal |
Conservative |
3000 kcal |
410 g |
| 60 kg |
Light |
1500 kcal |
Standard |
2050 kcal |
280 g |
Refeed Day Planning Guide
A refeed day is a planned higher calorie day during a diet. It is not a cheat day. The goal is controlled fuel, better training, and steadier adherence. Most plans raise carbohydrates first. Protein stays steady. Fat is often kept moderate or low. This keeps calories predictable and makes the day easier to review.
Why Refeed Days Matter
Long dieting phases can feel hard. Energy drops. Training can slow down. Hunger may rise. A refeed day can give a mental break and refill some muscle glycogen. It may also help users stay consistent with the weekly plan. The benefit comes from structure. Random high calorie meals can erase the deficit. Planned targets keep the week clear.
Best Time To Use One
A refeed usually fits best after several lower calorie days. It can be placed on a hard training day. Legs, full body work, or long endurance sessions are common choices. Leaner users may use refeeds more often. Users with higher body fat may need them less. Diet length also matters. A short two week cut may not need one. A long cut may benefit from a planned higher intake.
How This Tool Helps
This calculator estimates maintenance needs first. It then compares them with current diet intake. The tool builds a refeed target from maintenance and your chosen style. It keeps protein stable, sets fat from body weight, and places remaining calories into carbohydrates. This approach makes the day carb focused without losing macro control.
Use Results Wisely
Refeed numbers are estimates. Real progress still depends on weekly averages. Track body weight trends, gym performance, hunger, and sleep. Do not judge one higher scale reading after a refeed. More carbohydrate can hold more water. That is normal. Review the seven day trend instead. Adjust only when the trend stays off target for two or more weeks. People with medical needs should ask a qualified professional before changing diet plans.
Common Mistakes To Avoid
Do not turn the day into endless snacking. Do not drop protein. Do not remove all dietary fat. Avoid copying another person's macros. Your body size, activity, deficit, and goals decide the right target. Review results before repeating the plan weekly safely.
FAQs
What is a refeed day?
A refeed day is a planned higher calorie day during dieting. It usually raises carbohydrates while keeping protein steady and fat controlled.
Is a refeed day the same as a cheat day?
No. A cheat day is often untracked. A refeed day uses planned calories and macros to support training and diet adherence.
How often should I take a refeed day?
Many users start with every 7 to 14 days. Leaner users, harder training, and longer diets may need them more often.
Should fats be high on a refeed day?
Usually no. Refeeds are commonly carb focused. Keeping fat moderate helps place more calories into carbohydrates without overshooting the target.
Why did my weight rise after a refeed?
Carbohydrates store water with glycogen. A short weight rise can be normal. Review your seven day trend instead of one weigh in.
Can beginners use this calculator?
Yes. Beginners can use the calculator for estimates. Start conservative, track results, and avoid making large diet changes too quickly.
Do I need current diet calories?
No. If you leave that field blank, the calculator estimates diet calories from maintenance calories minus your planned daily deficit.
Is this medical advice?
No. It is an educational calculator. People with medical conditions, eating disorder history, or special nutrition needs should seek professional advice.