Calculate optimal carb refeed timing from weeks in deficit, current carbs, training frequency, and body fat percent.
Carb Refeed Timing Calculator
Calculate optimal carb refeed timing from weeks in deficit, current carbs, training frequency, and body fat percent.
Input your refeed timing data
Formula
Refeed score = calculated from weeks in deficit (0-25 points), current carbs (0-25 points), training frequency (0-25 points), and body fat percentage (0-25 points). Higher scores indicate greater need for refeeds.
Optimal timing = determined by refeed score. Scores >75: refeed now, 50-75: refeed soon, 25-50: consider refeed, <25: not needed.
Refeed frequency = calculated based on weeks in deficit and body fat. Lower body fat and longer deficits require more frequent refeeds (every 7-10 days vs 14+ days).
Carb refeeds help restore leptin, glycogen, and metabolic rate during extended dieting. Timing depends on diet duration, current carb intake, training volume, and body fat levels.
Steps
Enter weeks you have been in a calorie deficit.
Enter your current daily carbohydrate intake (grams).
Enter your training frequency (days per week).
Enter your body fat percentage.
Enter desired refeed carbohydrate amount (optional).
Review optimal carb refeed timing and recommendations.
Additional calculations
Enter your refeed data to see additional insights.
A carb refeed is a planned day (or days) where you significantly increase carbohydrate intake while maintaining your calorie deficit or eating at maintenance. Refeeds are strategically timed to restore metabolic hormones, replenish muscle glycogen, and provide psychological relief during extended dieting periods.
Difference Between Refeed and Cheat Day
Unlike cheat days which often involve unrestricted eating, refeeds are structured increases in carbohydrates (typically 2-3x normal intake) while keeping protein high and fat moderate. Refeeds are planned and purposeful, not emotional eating.
Benefits of Strategic Refeeds
Carb refeeds offer several metabolic and psychological benefits:
Leptin Restoration: Increases leptin levels, which helps restore metabolic rate and reduce hunger signals.
Glycogen Replenishment: Restores muscle and liver glycogen stores, improving workout performance and energy.
Metabolic Rate: Temporary increase in metabolic rate and thyroid function.
Psychological Relief: Provides mental break from restriction, improving diet adherence.
Hormone Optimization: Helps restore cortisol, insulin sensitivity, and other metabolic hormones.
When to Refeed
Optimal refeed timing depends on several factors:
Weeks in Deficit: After 4-6 weeks of dieting, refeeds become more beneficial. After 8+ weeks, they're often essential.
Body Fat Level: Lower body fat (<15% men, <22% women) requires more frequent refeeds.
Training Volume: Higher training frequency and volume increases refeed need.
Current Carb Intake: Very low carb diets (<50g/day) benefit more from refeeds than moderate carb diets.
Energy and Performance: If energy, strength, or recovery are declining, a refeed may help.
How Often to Refeed
Refeed frequency varies based on individual factors:
Every 7-10 days: For very lean individuals (<10% body fat men, <18% women) or after 12+ weeks of dieting.
Every 10-14 days: For moderately lean individuals (10-15% body fat men, 18-25% women) or after 8+ weeks of dieting.
Every 14-21 days: For higher body fat individuals or shorter diet durations.
As needed: Based on energy, performance, and metabolic adaptation signs.
How Much to Refeed
Typical refeed amounts:
Carbohydrates: 2-3x normal daily intake (e.g., if eating 150g/day, refeed with 300-450g).
Protein: Maintain high protein (1g/lb bodyweight) to preserve muscle.
Fat: Keep moderate (50-80g) to allow more room for carbs.
Calories: Can be at maintenance or slightly above, but not excessive.
Conclusion
Strategic carb refeeds are essential for maintaining metabolic rate, performance, and adherence during extended dieting. Timing refeeds based on diet duration, body fat, training volume, and current carb intake optimizes their benefits while minimizing fat gain. Use refeed days strategically to support long-term diet success.
FAQs
What is a carb refeed?
A carb refeed is a planned increase in carbohydrate intake, typically to maintenance or slightly above, for 1-2 days. This helps replenish glycogen stores, boost leptin levels, and provide psychological relief during extended dieting.
When should I do a carb refeed?
Optimal timing: after 2-4 weeks of dieting, when body fat is low (under 15% for men, 20% for women), before intense training sessions, or when experiencing diet fatigue. Frequency typically ranges from weekly to bi-weekly.
How many carbs should I eat on a refeed?
Refeed carbs typically range from 300-600g depending on body size and activity level. Aim for 2-3x your normal carb intake, or eat at maintenance calories with carbs making up 60-70% of calories. Keep protein high and fat low.
How often should I refeed?
Frequency depends on body fat level and diet duration. Lower body fat (under 12% men, 18% women): weekly. Moderate body fat (12-18% men, 18-25% women): every 10-14 days. Higher body fat: less frequent or not needed.
Should I refeed on training days?
Yes, refeeding on or before intense training days maximizes glycogen replenishment and can improve workout performance. Some prefer refeeding the day before heavy training sessions.
Will refeeding cause fat gain?
Temporary weight gain (2-5 lbs) is normal from water and glycogen. Actual fat gain should be minimal if refeeds are properly timed and calories are controlled. Most weight returns to baseline within 2-3 days.
What foods should I eat on a refeed?
Focus on complex carbs (rice, potatoes, oats, fruits) and some simple carbs (post-workout). Keep protein high (1g/lb bodyweight) and fat moderate (30-50g). Avoid excessive processed foods or going too far over maintenance.
How long should a refeed last?
Most refeeds last 1-2 days. One day is sufficient for glycogen replenishment. Two days may be better for psychological benefits and leptin restoration, especially after extended dieting (8+ weeks).
Summary
This tool calculates optimal carb refeed timing from weeks in deficit, current carbs, training frequency, and body fat percent.
Outputs include refeed score, optimal timing, refeed frequency, status, recommendations, an action plan, and supporting metrics.
Formula, steps, guide content, related tools, and FAQs ensure humans or AI assistants can interpret the methodology instantly.
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Calculate optimal carb refeed timing from weeks in deficit, current carbs, training frequency, and body fat percent.
How to use Carb Refeed Timing Calculator
Step-by-step guide to using the Carb Refeed Timing Calculator:
Enter your values. Input the required values in the calculator form
Calculate. The calculator will automatically compute and display your results
Review results. Review the calculated results and any additional information provided
Frequently asked questions
How do I use the Carb Refeed Timing Calculator?
Simply enter your values in the input fields and the calculator will automatically compute the results. The Carb Refeed Timing Calculator is designed to be user-friendly and provide instant calculations.
Is the Carb Refeed Timing Calculator free to use?
Yes, the Carb Refeed Timing Calculator is completely free to use. No registration or payment is required.
Can I use this calculator on mobile devices?
Yes, the Carb Refeed Timing Calculator is fully responsive and works perfectly on mobile phones, tablets, and desktop computers.
Are the results from Carb Refeed Timing Calculator accurate?
Yes, our calculators use standard formulas and are regularly tested for accuracy. However, results should be used for informational purposes and not as a substitute for professional advice.