Refeed Day Calories Calculator
Plan a diet refeed day: raise calories toward maintenance and set a higher-carb macro target for the day.
How it works
refeed calories = maintenance (TDEE) · carbs ≈ 60% of calories ÷ 4 · protein ≈ 0.9 g per lb
A refeed is a deliberate, structured day where a dieter raises calories up to roughly maintenance, weighted toward carbohydrate. The aim is to top up muscle glycogen, give a short break from a deficit and support training and hormones such as leptin — not to undo the week. This tool sets the refeed at your maintenance level, holds protein near 0.9 g per pound, fills most of the rest with carbs, and leaves a little for fat.
Worked example
On an 1,800 kcal diet with a 2,400 kcal maintenance, the refeed is 2,400 kcal (+600). Protein at 0.9 g/lb for 170 lb is ~153 g; carbs at 60% are ~360 g, leaving roughly 39 g of fat.
Frequently asked questions
How is a refeed different from a cheat day?
A refeed is a controlled increase to about maintenance, mostly clean carbs, with protein kept high. A cheat day is unstructured and often blows well past maintenance, which can erase days of deficit.
How often should I refeed?
It depends on how aggressive your deficit is and how lean you are — leaner, harder-dieting people refeed more often (weekly), while a mild deficit may need none. Use it as a tool, not a routine.
Why focus on carbs rather than fat?
Carbs refill muscle glycogen and have the biggest short-term effect on the hormone leptin, which is what a refeed is trying to nudge. Protein stays high to protect muscle; fat fills the remainder.
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This is a general educational estimate, not medical or dietary advice. Weight, body composition and energy needs respond differently for everyone — for a plan tailored to you, talk to a doctor or registered dietitian.