Maintenance Calories (TDEE) (kcal/day) Enter your Total Daily Energy Expenditure (e.g., 2200)

Current Daily Calories (kcal/day) Enter your current diet intake (e.g., 1700)

Body Weight (kg) Enter your total body mass in kilograms (e.g., 70.5)

Body Fat Percentage (%) Enter your estimated body fat percentage (e.g., 18.0)

Activity Level (multiplier) Sedentary (little or no exercise) Lightly Active (exercise 1-3 days/week) Moderately Active (exercise 3-5 days/week) Very Active (exercise 6-7 days/week) Extra Active (hard exercise daily) Select the option that best matches your lifestyle

Quick Examples:

Moderate Body Fat Lean Individual

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This calculator is for informational purposes only. It is not intended to provide medical advice. Consult a healthcare provider before making health decisions.

What Is Refeed Day Calorie Target

A Refeed Day Calorie Target is a specific amount of food energy you plan to eat for one day. This day usually happens while you are following a diet that lowers your calorie intake. The goal is to eat more food, mostly carbohydrates, to give your body a break. This short break may help you feel better and keep your energy levels steady while you work toward your long-term goals.

How Refeed Day Calorie Target Is Calculated

Formula

This tool finds your target by looking at the energy you need to maintain your weight. It adds a little bit more to that number based on how much body fat you have. If you have less body fat, the tool adds more calories. If you have more body fat, it adds fewer calories. This helps create a plan that fits your specific body type while you are dieting.

Why Refeed Day Calorie Target Matters

Knowing this number helps you plan higher calorie days without guessing. It may support your ability to stick to a diet over a long period of time.

Why Monitoring Calorie Intake Is Important for Dieting

Dieting for a long time can sometimes make you feel tired or slow down your progress. Planning a refeed day may help manage these feelings by giving your body extra fuel. Without a plan, you might eat too much on accident, which could slow down your progress. Using a calculated target helps you stay in control.

Why Body Fat Percentage Is Important for Metabolism

People with different amounts of body fat may react differently to dieting. People who are very lean often need a larger increase in calories to signal their body. People with more body fat may need a smaller increase. This calculator adjusts the target based on your body fat percentage to better fit your situation.

Why Activity Level Is Important for Energy Needs

How much you move changes how much energy your body uses. Active people burn more energy, so their refeed target works differently within their total daily routine. While the formula uses your maintenance number, knowing your activity level helps confirm your baseline is correct before adding the refeed calories.