How do I find my maintenance calories?

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375. If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55.

How long should I reverse diet?

Reverse dieting typically involves increasing calorie intake by 50–100 calories per week above your baseline, which is the number of calories you’re currently consuming to maintain your weight. This period lasts 4–10 weeks, or until you reach your target, pre-diet intake.

What is carb refeed on keto?

Cyclical ketogenic dieting involves adhering to a standard ketogenic diet protocol 5–6 days per week, followed by 1–2 days of higher carb consumption. These higher-carb days are often referred to as “refeeding days,” as they’re meant to replenish your body’s depleted glucose reserves.

How often should you do a refeed day?

Generally speaking, most people in a calorie deficit should consider including a refeed day once every 2 weeks, although this will depend on your body fat percentage and goals. Those with lower body fat percentages may need to increase their number of refeed days ( 2 , 3 ).

Is it okay to eat 2400 calories?

For example, the U.S. Department of Agriculture guidelines says that women 19 to 30 years old should consume 2,000 calories if they have a sedentary lifestyle or 2,400 calories if they have an active one; for men of the same age the range is 2,400 to 3,000 calories.

How many times a week should I refeed my calories?

One refeed day per week: This is (usually) one day per week, often on a day where you’re working out, that you’re supposed to eat at your maintenance calories or even slightly above. Remember, the target for fat loss is usually a daily calorie deficit of around 500 calories.

What is a good refeed day diet?

Refeed day example & good refeed day foods. 1 Eat 120-140g of lean protein per day. 2 Add 500 or so calories of fibrous, starchy carbs (whole grains, fruits, vegetables) 3 For a total of 2250 calories per refeed day.

How much protein should you eat on a refeed diet?

Most refeed diets recommend limiting fats to around 20–40 grams per day and suggest consuming around 0.68–0.9 grams of protein per pound (1.5–2.0 grams per kg) of body weight. To ensure you’re meeting your body’s needs, it may be best to speak to a healthcare professional before implementing a refeed day into your eating regime.

What is the difference between Cheat Days and refeed days?

On most cheat days, any type of food is allowed in unlimited quantities ( 4 ). In contrast, a refeed day involves thoughtful planning and controlled food intake. Unlike cheat days, only a moderate increase in calories is permitted, and the type of food matters, as most refeed days emphasize calories from carbs over fats and protein ( 2, 3 ).