A refeed day is a structured, temporary increase in caloric intake, strategically implemented during prolonged caloric restriction. This method combats the physiological and hormonal adaptations that occur when the body is kept in a consistent energy deficit, often leading to a weight loss plateau. A refeed is a planned intervention designed to restore depleted energy stores and regulate metabolic function. The goal is to maximize the benefits of a higher calorie intake without compromising long-term fat loss progress.
Refeed Day vs. Cheat Meal
A refeed day is fundamentally different from a cheat meal because of its calculated structure and physiological intent. A refeed is a controlled event where the intake of total calories and macronutrients is tracked and managed precisely. The primary focus is on drastically increasing carbohydrate consumption while keeping fat intake low.
A cheat meal, in contrast, is typically an unstructured and unplanned break from a diet, often driven by emotional or psychological cravings. Cheat meals usually involve unrestricted eating with no specific caloric or macronutrient targets, resulting in high intakes of both carbohydrates and fat. While a cheat meal offers a mental break, a refeed is an intervention designed for a specific metabolic purpose.
The Hormonal and Metabolic Purpose of Refeeding
The rationale behind a refeed day is to counteract the metabolic slowdown that occurs during aggressive or prolonged dieting. When the body is in a calorie deficit, muscle and liver glycogen stores become depleted, leading to lethargy and poor performance. The increased carbohydrate intake on a refeed day serves to fully replenish these glycogen reserves, improving physical energy and training capacity.
Extended dieting also causes a drop in key hormones that regulate metabolism and appetite. Leptin, the satiety hormone secreted by fat cells, decreases significantly during caloric restriction, which increases hunger and signals the body to conserve energy. An acute, high-carbohydrate refeed is the most effective way to temporarily boost circulating leptin levels, helping to mitigate feelings of starvation.
Similarly, levels of the active thyroid hormone, triiodothyronine (T3), often fall during dieting, further contributing to a reduction in resting metabolic rate. The sudden increase in calories, particularly from carbohydrates, has been shown to help restore T3 levels toward baseline. This temporary hormonal boost provides a short-term reversal of metabolic adaptation, making the return to a calorie deficit more effective.
Formulas for Calculating Refeed Calories
Determining the precise number of calories for a refeed day is the most important step, as the goal is to reach a caloric surplus without causing excessive fat gain. Total caloric intake must exceed your Total Daily Energy Expenditure (TDEE), or maintenance calories, to ensure a sufficient energy signal. A refeed day should typically aim for a caloric intake that is 125% to 150% of your established maintenance calories.
To use the percentage method, first determine your daily maintenance calorie level, then multiply that number by 1.25 to 1.50. For example, if your maintenance calories are 2,500, your refeed target would be between 3,125 and 3,750 calories. The higher end of this range is reserved for individuals with lower body fat percentages or those on a more severe calorie deficit.
An alternative approach is to calculate a fixed caloric surplus above your estimated maintenance intake. A common starting point is adding 500 to 1,000 calories to your maintenance level. If you have been dieting aggressively or have a high degree of lean muscle mass, you can justify the higher end of this surplus. Adjust these calculations based on the duration and severity of your current diet; the longer and more restrictive the deficit, the more aggressive the refeed can be.
Macronutrient Allocation: Prioritizing Carbohydrates
Once the total caloric target is established, the next step is distributing those calories among the macronutrients. The primary objective is to maximize the replenishment of muscle and liver glycogen, which is done most efficiently through carbohydrates. Therefore, the bulk of the surplus calories should come from carbohydrate sources.
Fat intake must be kept intentionally low to prevent excess calories from being stored as body fat, since the body is highly efficient at storing dietary fat. A common recommendation is to keep total fat intake below 10% to 15% of the total refeed calories, or under 50 grams for most individuals. This low-fat environment helps prioritize the use of carbohydrates for glycogen synthesis.
Protein intake, while important for muscle maintenance, should remain moderate to high, but not so high that it displaces the necessary carbohydrate target. A good guideline is to maintain the same protein intake as on a regular diet day, often around 1.0 to 1.2 grams per pound of lean body mass. High-glycemic, low-fiber carbohydrate sources such as rice, potatoes, cereals, and low-fat breads are appropriate choices because they are rapidly digested and absorbed, facilitating quick glycogen restoration.