Refeed Day Calculator
Build a calorie-accurate, carb-loaded refeed day to break through plateaus, replenish glycogen, and give yourself a strategic mental break from a long cut.
FAQ
Common questions
What is a refeed day?
A planned, single-day return to maintenance calories with most of the extra food coming from carbs. The goal is to top up muscle glycogen, normalise leptin briefly, and provide a psychological break from dieting.
How is a refeed different from a cheat day?
A refeed has a calculated calorie ceiling and a deliberate macro skew (lots of carbs, controlled fat). A cheat day is unstructured and often blows the weekly deficit. Refeeds are a tool; cheat days are usually a leak.
When should I take a refeed?
Most lean dieters benefit from one refeed every 7–14 days. Less lean individuals (e.g., > 20% body fat for men) usually do not need them.