How to use the refeed day calculator
Prepare the values for this calculation
Compare a user-entered refeed-day macro plan with a user-entered baseline day; it does not prescribe a refeed target. Use the formula below to check that it answers your question. Read the input units before transferring figures from a statement, measurement or dataset.
Enter and check each input
- Baseline protein (g): enter a value at least 0. Use the unit named in the label or selected above. Do not leave this required field blank.
- Baseline carbohydrate (g): enter a value at least 0. Use the unit named in the label or selected above. Do not leave this required field blank.
- Baseline fat (g): enter a value at least 0. Use the unit named in the label or selected above. Do not leave this required field blank.
- Refeed protein (g): enter a value at least 0. Use the unit named in the label or selected above. Do not leave this required field blank.
- Refeed carbohydrate (g): enter a value at least 0. Use the unit named in the label or selected above. Do not leave this required field blank.
- Refeed fat (g): enter a value at least 0. Use the unit named in the label or selected above. Do not leave this required field blank.
The input table gives a complete example. Keep units and time periods consistent across related fields.
Calculate and resolve any input error
Choose Calculate after entering the values. Changes also update the answer after a short pause. If an error appears, follow its message, correct the field and calculate again. Reset restores the example values.
Interpret the answer
Check Refeed energy difference first. With the unchanged example inputs, it is +390 kcal. Compare the additional metrics with the primary result; each has its own label and unit.
Compare and keep a useful result
For a controlled comparison, keep every other example input unchanged and change Baseline protein (g) from 160 to 176. The resulting Refeed energy difference is +326 kcal. This illustrates the equation’s response to that input, rather than a forecast of real events.
Read the chart’s axis labels and data table. A scenario curve changes one stated input while holding the others fixed; it does not add external observations. Use Download graph to save an available chart as a PNG.
Use Copy result or Download CSV to keep the answer. Share tool shares the page address without placing your input values in the URL. Recheck inputs and assumptions before using the result for a decision.
Refeed Day Calculator formula
Energy = 4×protein + 4×carbohydrate + 9×fat. Difference = refeed energy − baseline energy.
Inputs and units
| Input | Format / range | Example |
|---|---|---|
| Baseline protein (g) | minimum 0 | 160 |
| Baseline carbohydrate (g) | minimum 0 | 180 |
| Baseline fat (g) | minimum 0 | 70 |
| Refeed protein (g) | minimum 0 | 160 |
| Refeed carbohydrate (g) | minimum 0 | 300 |
| Refeed fat (g) | minimum 0 | 60 |
Worked example
Using the example inputs above, the refeed energy difference is +390 kcal.
- Refeed energy difference
- +390 kcal
- Baseline energy
- 1,990 kcal
- Refeed energy
- 2,380 kcal
- Carbohydrate difference
- +120 g
- Protein difference
- +0 g
- Fat difference
- -10 g
Results and assumptions
This compares two plans you enter; it does not recommend refeeding, calorie targets, or macro targets.
Fix an input or unexpected result
Baseline protein (g) is required. Enter baseline protein (g) using the format and bounds in the input table. Zero and an empty field are different: use zero only if it is allowed and represents your data.
If your answer differs from the example, choose Reset and compare every field, including selected units and options. Check percentage versus decimal entry and whether values describe the same period. Round only the final displayed answer when reproducing the formula.
If a discrepancy remains, report the calculator issue with the page address, non-sensitive example inputs, actual result, expected result and a reference for your calculation.