What is a refeed day?

A refeed day is a planned day of caloric maintenance or slight surplus (primarily from carbohydrates) during a fat loss diet to temporarily restore glycogen, raise leptin levels, and counteract some metabolic adaptation.

How many calories should a refeed day contain?

Typically, TDEE or 110-115% of TDEE, with most extra calories from carbohydrates. Fat is kept low on refeed days to maximize glycogen restoration and minimize triglyceride synthesis.

How often should refeeds occur?

For mild deficits, refeeds every 7-14 days are sufficient. For large deficits (>500 kcal/day) or leaner athletes, more frequent refeeds (every 3-5 days) help maintain hormonal function and training quality.

Refeed Day Calorie Calculator

Calculate refeed day calorie and carbohydrate targets to temporarily raise leptin levels, restore muscle glycogen, and provide a metabolic and psychological break during extended fat loss phases.

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🏅 Sports Note: These calculators provide estimates based on population data and validated formulas. Individual results vary by physiology, training level, and testing conditions. Consult a qualified coach or sports scientist for personalized guidance.

How to Use

Enter the values for the scenario you are assessing. Calculate refeed day calorie and carbohydrate targets to temporarily raise leptin levels, restore muscle glycogen, and provide a metabolic and psychological break during extended fat loss phases. Use the refeed day result to inform your calculation.

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Refeed Day Calorie Calculator

How to Use

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Frequently Asked Questions

What is a refeed day?

How many calories should a refeed day contain?

How often should refeeds occur?