What is a Refeed Day?
A refeed day is a pre-planned, short-term increase in calorie intake, typically lasting 24 hours, during a prolonged calorie-restricted diet. The primary purpose is to replenish muscle glycogen stores, which can become depleted during sustained periods of low-carbohydrate or low-calorie eating. By doing so, refeeds help mitigate some of the negative side effects of dieting, such as decreased energy levels, a slow-down in metabolism, and fatigue. Unlike a binge or 'cheat day,' a refeed is a controlled, strategic event where the increase in calories is specifically tracked and often prioritized from carbohydrates, not junk food.
Refeed Day vs. Cheat Day
Many dieters confuse a refeed day with a cheat day, but the two are fundamentally different in both purpose and execution. A refeed is a tactical nutritional tool, while a cheat day is a more unstructured, psychological break. The table below outlines the key differences.
| Feature | Refeed Day | Cheat Day |
|---|---|---|
| Purpose | Primarily physiological; to replenish glycogen and support metabolic function. | Primarily psychological; to satisfy cravings and take a mental break. |
| Tracking | Precise tracking of calories and macronutrients, specifically prioritizing carbs. | Untracked, often impulsive, and has no regard for calorie or macro content. |
| Duration | A planned, single day or meal. | Can extend to an entire day or more, potentially leading to a binge. |
| Macronutrients | Focuses on high carbohydrates, moderate protein, and low fat. | High in all macros, especially fat, sugar, and sodium, from indulgent foods. |
| Outcome | Supports metabolic health and performance, potentially preserving lean mass. | May cause significant weight gain and trigger unhealthy eating patterns. |
How Big Should a Refeed Day Be?
The size of a refeed day is highly individual and depends on several factors, including your current body fat percentage, dieting history, and training intensity. There is no single, one-size-fits-all number, but a common starting point is to increase your daily calorie intake to your maintenance level or slightly above. A good rule of thumb is to increase your total calories for the day by 20-30% over your standard deficit intake, which typically translates to an extra 400-600 calories.
For example, if you are consuming 1,800 calories per day in a deficit, a refeed day might aim for 2,200 to 2,400 calories. For highly active athletes or bodybuilders with lower body fat, the increase might be more substantial, potentially reaching 15-20 times their body weight in calories.
Calculating Your Refeed Macros
When determining the macronutrient breakdown for your refeed, the focus should be on carbohydrates. Carbohydrates are most effective at replenishing glycogen stores and providing the energy needed for recovery and exercise performance.
- Carbohydrates: The majority of your extra calories should come from carbs. Some guidelines suggest increasing carbohydrate intake by 1.5 to 2 times your normal amount. Whole-food sources like rice, potatoes, oats, and fruits are ideal.
- Protein: Keep your protein intake consistent with what you eat on your deficit days. This helps to preserve muscle mass without contributing excessive calories.
- Fat: Minimize your fat intake on a refeed day. Fat has less of an impact on replenishing glycogen and can lead to unnecessary fat storage when combined with high carbohydrates.
Foods to Prioritize on a Refeed Day
To maximize the benefits of a refeed, focus on nutrient-dense, whole-food carbohydrate sources rather than processed junk food. This ensures you replenish your energy stores and get essential micronutrients without derailing your diet.
Best Carb Sources for a Refeed:
- Denser Whole Grains: Brown rice, quinoa, oatmeal, whole-wheat bread, and pasta.
- Starchy Vegetables: Sweet potatoes, white potatoes, squash, and beets.
- Fruits: Bananas, mangoes, apples, and pineapple.
- Legumes: Lentils and beans.
Including a small, moderate indulgence is acceptable, but the bulk of your refeed should come from these quality sources. The goal is strategic fuel, not reckless indulgence.
How Often Should You Refeed?
The frequency of refeed days is dependent on your body fat percentage and the intensity of your training.
- Individuals with higher body fat (e.g., men >10%, women >20%): May only need a refeed day once every one to two weeks, or potentially less often.
- Leaner individuals (e.g., men <10%, women 15-20%): Due to lower energy stores and hormonal sensitivity, a refeed day once or twice per week may be more beneficial.
- For low-carb or keto dieters: A cyclical or targeted refeed may be necessary after a strict adaptation period of several weeks to months.
It is also beneficial to time your refeed day with your most intense training day, as your muscles will be primed to use the extra carbohydrates to replenish glycogen stores.
Conclusion
Determining how big should a refeed day be is a nuanced process that depends on individual body metrics and dietary goals. It is a powerful tool for those in a fat loss phase to manage the physical and mental stress of dieting. By strategically increasing calorie intake, primarily from healthy carbohydrates, refeeds can help maintain metabolic function, preserve muscle mass, and improve long-term adherence. Remember that precision and control are key—a refeed is not a free-for-all, but a calculated part of a well-designed nutrition plan. By listening to your body and making informed adjustments, you can use refeeds to propel you toward your fitness goals.
