The Science Behind Refeeds
During a sustained calorie deficit, the body undergoes several adaptive changes to conserve energy, a process known as metabolic adaptation or adaptive thermogenesis. These changes can include a drop in leptin, a hormone that regulates appetite and metabolism, and a decrease in thyroid hormone production. A properly calculated refeed day, primarily driven by a temporary increase in carbohydrates, is designed to combat these negative effects. The physiological benefits include:
- Replenished Glycogen Stores: After intense training and dieting, muscle and liver glycogen stores become depleted. Increasing carbohydrate intake helps refill these stores, providing the fuel needed for high-intensity workouts and improved performance.
- Improved Hormonal Profile: Carbohydrate intake has the strongest effect on temporarily raising leptin levels, which can signal to the brain that food is abundant, potentially boosting metabolism and decreasing hunger.
- Psychological Relief: The mental break from calorie restriction can significantly improve diet adherence, reducing the likelihood of uncontrolled binge eating.
Step-by-Step Guide: How to Calculate Refeed Macros
Calculating your refeed macros is a systematic process that starts with determining your maintenance calories. Do not treat a refeed as a 'cheat day' where you eat uncontrollably; it is a strategic tool with specific nutritional targets.
Step 1: Calculate Your Maintenance Calories
First, you need to estimate your Total Daily Energy Expenditure (TDEE), which is your maintenance calorie intake. The Mifflin-St Jeor formula is widely considered a reliable starting point.
- Men: BMR = (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) + 5
- Women: BMR = (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) - 161
Next, multiply your BMR by an activity factor to get your TDEE:
- Sedentary: TDEE = BMR x 1.2
- Lightly Active: TDEE = BMR x 1.375
- Moderately Active: TDEE = BMR x 1.55
- Very Active: TDEE = BMR x 1.725
Step 2: Determine Your Refeed Calorie Goal
On a refeed day, the goal is to eat at or slightly above your TDEE. A good starting point is to aim for 10-30% above your TDEE. For example, if your TDEE is 2,200 calories, your refeed target would be between 2,420 and 2,860 calories.
Step 3: Set Your Protein Intake
Protein intake should generally be kept consistent with your normal diet days to support muscle protein synthesis. A common recommendation is 1.6-2.2g of protein per kilogram of body weight. For example, a 70kg person might aim for 112-154g of protein.
Step 4: Minimize Your Fat Intake
Since the primary purpose of a refeed is to replenish glycogen via carbohydrates, fat intake should be reduced. Fat has little to no effect on leptin levels and can slow down carbohydrate absorption. A target of 40-60g of fat is a good starting point for most people on a refeed, or even lower for leaner individuals.
Step 5: Allocate the Remaining Calories to Carbohydrates
The rest of your calories will be filled with carbohydrates. This is where the bulk of your refeed energy comes from. The formula is:
- Calculate calories from protein and fat:
- Protein (g) x 4 = Protein Calories
- Fat (g) x 9 = Fat Calories
- Calculate remaining calories for carbs:
- Refeed Target Calories - (Protein Calories + Fat Calories) = Carb Calories
- Convert Carb Calories to Grams:
- Carb Calories / 4 = Carbohydrate Grams
For example, if your refeed target is 2,500 calories, and you've allocated 150g protein (600 calories) and 50g fat (450 calories):
- $2500 - (600 + 450) = 1450$ calories for carbs
- $1450 / 4 = 362.5$ grams of carbs
Refeed Day Macronutrient Comparison
| Feature | Regular Diet Day | Refeed Day |
|---|---|---|
| Calories | Below Maintenance | At or Above Maintenance |
| Carbohydrates | Lower | Significantly Higher |
| Protein | Consistent | Consistent |
| Fat | Consistent | Lower |
| Purpose | Achieve Calorie Deficit | Replenish Glycogen & Reset Hormones |
| Food Focus | Balanced Intake | Carb-Dense, Whole Foods |
Practical Tips for Your Refeed Day
- Choose the Right Foods: Focus on nutrient-dense, carb-heavy foods like potatoes, rice, quinoa, oatmeal, and fruit. These options are more effective for replenishing glycogen than processed sugars.
- Time Your Refeed: Plan your refeed on a heavy training day to best utilize the influx of carbohydrates for muscle glycogen replenishment.
- Hydrate Adequately: Drink plenty of water. Carbohydrates require water to be stored as glycogen, and increased water intake can help manage temporary weight fluctuations.
- Listen to Your Body: Monitor how your body responds. Adjust the frequency and magnitude of your refeeds based on your energy levels, mood, and progress.
- Avoid the 'Binge' Mindset: A refeed is controlled and planned. It is not an excuse for a free-for-all eating spree, which can undo weekly progress and lead to psychological distress.
Conclusion
Strategic refeeds are a powerful tool for intermediate to advanced dieters seeking to break through plateaus and improve long-term sustainability. By learning how to calculate refeed macros accurately, you can optimize your diet to not only maximize fat loss but also preserve muscle mass, boost performance, and maintain a healthy mindset. The key is in the planning and execution—focusing on high-quality carbohydrates while carefully managing your protein and fat intake.
Key Takeaways
- Calculate TDEE First: Determine your Total Daily Energy Expenditure to establish your maintenance calorie target before calculating refeed macros.
- Carbs are Key: Prioritize carbohydrates on a refeed day, as they are most effective for restoring glycogen and boosting leptin levels.
- Maintain Protein: Keep your protein intake consistent with your normal diet days to protect muscle mass during the refeed.
- Minimize Fat: Intentionally lower your fat intake on refeed days to direct more calories toward carbohydrates and maximize their benefits.
- Refeed is not a Cheat: A refeed is a planned, structured day with specific macro targets, unlike an uncontrolled, indulgent cheat day.
- Timing Matters: For best results, schedule your refeed days around your most intense training sessions to fuel performance and recovery.
- Adjust Based on Progress: Pay attention to how your body responds and modify your refeed frequency and calorie targets as needed.
FAQs
Q: What is the main difference between a refeed and a cheat day? A: A refeed day is a strategic, planned increase in calories, primarily from carbohydrates, with specific macro goals to achieve a physiological benefit. A cheat day is often unplanned, unstructured, and focuses on indulgent foods without specific macro tracking, which can lead to negative psychological and physical outcomes.
Q: How often should I have a refeed day? A: The frequency of refeed days depends on your body fat percentage and how long you have been dieting. Leaner individuals (e.g., men under 15% body fat, women under 23%) may benefit from more frequent refeeds, perhaps once or twice a week, while those with more body fat may only need one every 1-2 weeks.
Q: What should I eat on a refeed day? A: Focus on complex, high-quality carbohydrate sources such as rice, potatoes, oatmeal, quinoa, and fruits. These provide sustained energy and are better for replenishing glycogen stores than processed, sugary options.
Q: Will I gain weight on a refeed day? A: You will likely see a temporary increase in body weight due to the replenishment of muscle glycogen stores and associated water retention. This is not fat gain and should normalize within a few days as you return to your calorie deficit.
Q: Can refeeds prevent weight loss plateaus? A: Yes, refeeds can help prevent or break through weight loss plateaus by temporarily increasing leptin and boosting your metabolism, counteracting the adaptive thermogenesis that occurs during prolonged dieting.
Q: Should I perform a refeed on a rest day or a training day? A: It is often recommended to perform a refeed on a heavy training day. This ensures the increased carbohydrate intake is used most effectively to fuel your workout and replenish muscle glycogen, rather than being stored as fat.
Q: Are refeeds necessary for everyone dieting? A: Refeeds are most beneficial for those who have been dieting for an extended period, are already quite lean, or are experiencing a performance decline due to low energy. Those with higher body fat percentages and less intense training may not need refeeds as frequently, if at all.
Q: How do refeeds impact metabolic hormones like leptin? A: Prolonged dieting can lower leptin, the satiety hormone. Increasing carbohydrate intake for a refeed can temporarily raise leptin levels, potentially increasing metabolic rate and reducing intense hunger signals, which supports long-term dieting success.
Q: What if I go overboard and turn my refeed into a binge? A: The key is planning. If you struggle with the all-or-nothing mentality, start with a smaller, more controlled refeed or consider a more flexible dieting approach. The purpose is to support, not derail, your progress, and binging will negate the intended benefits.
