Carb Refeed Calculator

What Is a Carb Refeed Day?

A carb refeed is a planned day of higher carbohydrate intake during a calorie deficit (cut). The purpose is to temporarily raise calories — primarily from carbs — to counteract some of the metabolic adaptations that happen during prolonged dieting.

When you diet for weeks, your body responds by lowering leptin (the satiety hormone), reducing thyroid output, and depleting muscle glycogen. A well-timed refeed day partially reverses these effects, giving you better workouts, improved mood, and a metabolic "reset" that supports continued fat loss.

How the Calculator Works

• Step 1 — Enter your body stats to calculate your TDEE (maintenance calories).
• Step 2 — Select your current calorie deficit size (-250, -500, or -750 kcal).
• Step 3 — Choose a refeed strategy: 85% of TDEE (mild), full maintenance, or 10% above maintenance.

The calculator keeps protein high (2g per kg bodyweight) and fat moderate (0.8g per kg), then fills the remaining calories with carbs. This maximises glycogen replenishment while protecting muscle.

When to Schedule a Refeed

• Under 15% body fat — refeed every 5-7 days. Leaner individuals deplete glycogen faster and are more affected by leptin drops.
• 15-25% body fat — refeed every 10-14 days. You have larger energy reserves and can sustain deficits longer between refeeds.
• Over 25% body fat — refeeds are optional. Your body has substantial energy reserves. Focus on consistent adherence instead.

Schedule refeed days on your hardest training day (typically legs or back) to make use of the extra glycogen.

Best Foods for a Refeed Day

Focus on complex, starchy carbohydrates that replenish glycogen efficiently:

• White or brown rice
• Potatoes and sweet potatoes
• Oats and oatmeal
• Pasta and bread
• Fruit (bananas, berries, mangoes)
• Rice cakes and cereals

Reduce dietary fat on refeed days to make room for extra carbs without overshooting total calories. Avoid high-fat junk food — the goal is glycogen replenishment, not a free-for-all.

Frequently Asked Questions

What is a carb refeed day?

A planned day of higher carbohydrate intake during a calorie deficit. The goal is to restore muscle glycogen, boost leptin levels, support thyroid function, and improve training performance. Unlike a cheat day, a refeed is structured with specific macro targets.

How many carbs should I eat on a refeed day?

Bring your total calories up to maintenance (TDEE) or slightly above, with the extra calories coming from carbs. A typical refeed adds 100-200g of carbs compared to your deficit day, depending on body weight and deficit size.

How often should I refeed during a cut?

Leaner individuals (under 15% body fat) should refeed every 5-7 days. Those with higher body fat can go 10-14 days between refeeds. Adjust based on training performance and energy levels.

What is the difference between a refeed and a cheat day?

A refeed is a controlled carb increase with planned macros. A cheat day is unstructured eating. Refeeds deliver the hormonal and performance benefits without the risk of erasing days of progress.

Will a refeed day ruin my cut?

No. A properly planned refeed adds one day near maintenance calories. Your weekly deficit barely changes. In fact, refeeds often accelerate fat loss by preventing metabolic slowdown and improving training quality.

Related Free Tools

• Calorie Calculator — Calculate your TDEE and see calorie targets for cutting, maintaining, or bulking.
• Macro Calculator — Get your daily protein, fat, and carb targets.
• Body Fat Calculator — Estimate your body fat percentage to determine refeed frequency.