Refeed Day Calculator

Calculate refeed day calories and carb targets to boost metabolism during a cut.

Measurement System:
lbs
cal
cal
Refeed Day Calories
2,750 calories
Carbs Target
413
grams (60% of calories)
Above Diet
+750
calories vs. diet day
Protein Target
180
grams (keep consistent)
Calorie Comparison:
Diet Day
2,000 cal
Refeed Day
2,750 cal

What is a Refeed Day?

A refeed day is a planned high-calorie, high-carb day during a diet. It's different from a "cheat day" because it's strategic and controlled.

Benefits of refeed days:

  • Hormone boost: Increases leptin (the satiety hormone) which can drop during prolonged dieting
  • Glycogen replenishment: Refills muscle energy stores for better workouts
  • Mental break: Gives you a psychological break from strict dieting
  • Metabolic support: May help prevent metabolic adaptation to low calories

When to use: Most people benefit from 1 refeed day per week during a cut, or every 10-14 days for those with higher body fat.

Reference: Refeed recommendations based on research on leptin response and metabolic adaptation during caloric restriction. Individual responses vary.