Enter your details and press calculate to see refeed planning results and enable exports.
| Item | Value |
|---|
Example refeed day setups
| Scenario | Body weight (kg) | Maintenance (kcal) | Current (kcal) | Refeed strategy | Refeed days | Refeed calories (kcal) |
|---|---|---|---|---|---|---|
| Single high day | 70 | 2300 | 1800 | 20% above maintenance | 1 | 2760 |
| Weekend double refeed | 80 | 2600 | 2000 | Return to maintenance | 2 | 2600 |
| Aggressive glycogen refill | 65 | 2200 | 1700 | 30% above current | 2 | 2210 |
Examples of using refeed day calories calculator
Example one: single moderate refeed day
Imagine a lifter weighing seventy-two kilograms with estimated maintenance at 2400 kilocalories. They currently diet on 1800 kilocalories, creating a steady moderate deficit.
They choose one refeed day per week and select a moderate preset. The calculator sets strategy to percent above maintenance with twenty percent extra on the refeed day.
Refeed calories increase to 2880 kilocalories for that single day. Weekly average rises slightly, but long-term calorie deficit remains meaningfully intact across the full week.
Using macro presets, they select high carb emphasis and keep fats near twenty percent. Carbohydrates rise strongly, improving training performance, mood, and glycogen without fully erasing their overall deficit.
Example two: two-day aggressive weekend refeeds
Consider another lifter weighing eighty kilograms with maintenance around 2600 kilocalories and current cutting intake at 2000 kilocalories. Training is heaviest every Saturday and Sunday.
They choose two refeed days across the weekend and select the aggressive preset. The calculator sets strategy to percent above maintenance with thirty percent extra for both refeed days.
Refeed calories climb to approximately 3380 kilocalories on Saturday and Sunday. The weekly average intake increases but still keeps a noticeable deficit across five dieting days.
To support intense sessions, they choose the balanced macro preset, leaving fats near twenty-five percent. The calculator shows large carbohydrate boosts, controlled fat intake, and estimates for weekly extra calories and theoretical fat change.
Summary comparison of example refeeds
| Example | Weekly average with refeed (kcal/day) | Total extra kilocalories over week | Theoretical fat change if fully stored (kg) |
|---|---|---|---|
| Example one: single moderate refeed | 1954 | 1080 | 0.14 |
| Example two: aggressive weekend refeeds | 2394 | 2760 | 0.36 |
Formula used
First, the tool estimates refeed calories based on your selected strategy:
- Percent above maintenance: Refeed = Maintenance × (1 + PercentAboveMaintenance ÷ 100).
- Percent above current intake: Refeed = CurrentCalories × (1 + PercentAboveCurrent ÷ 100).
- Return to maintenance: Refeed = Maintenance calories.
Then it breaks the refeed calories into macronutrients using your inputs:
- Protein: ProteinGrams = BodyWeightKg × ProteinPerKg.
- Protein calories: ProteinCalories = ProteinGrams × 4.
- Fat calories: FatCalories = RefeedCalories × (FatPercent ÷ 100).
- Fat grams: FatGrams = FatCalories ÷ 9.
- Carbohydrate grams: CarbGrams = Max[(RefeedCalories − (ProteinCalories + FatCalories)) ÷ 4, 0].
Weekly averages compare your normal dieting week with a week that includes your chosen number of refeed days. Theoretical fat change uses your kcal per kilogram of fat setting.
How to use this calculator
- Enter your body weight, choose the correct unit, and set protein per kilogram.
- Fill in your estimated maintenance calories and your current dieting calories.
- Choose how many refeed days you plan within a seven-day week.
- Pick a refeed strategy or use the quick presets to speed setup.
- Adjust the minimum fat percentage manually or via macro emphasis presets.
- Optionally fine-tune the kilocalories per kilogram of fat assumption.
- Press the calculate button to see calorie, macro, and weekly targets.
- Review theoretical fat change, then export results as CSV or PDF.
This tool does not replace medical or nutrition advice. Always consider individual health context and consult a professional when planning extended dieting phases or aggressive refeeds.