A Refeed Day temporarily raises calories, usually via carbs, during fat loss.
| Item | Guide |
|---|---|
| Frequency | 1–2 days as needed based on adherence and training |
| Size | Raise to maintenance or slightly above |
| Focus | Carbs first to refill glycogen; keep protein steady |
| Check | Watch 7–14 day trend, not next‑day scale weight |
Use if performance or adherence is slipping, not as a reward system.
A Calorie Deficit occurs when intake is lower than daily expenditure, producing weight loss over time.
Adaptive Calorie Goals adjust your daily calories using recent activity, intake, and body-weight trends to keep you on track.
Carb Cycling shifts carbs toward training days and away from rest while keeping weekly calories on plan.
