CaloDrop LogoCaloDrop
CaloDrop tools

See what a cheat day does to the week—before you blow the average.

See how one high day hits your weekly deficit. Compare unstructured cheat vs a planned refeed at maintenance.

See the weekRead the guide
Weekly average, not a binge plan

What one high day does to the week.

Compare an unstructured cheat with a refeed at maintenance.

Weekly average

2114kcal

Refeed-at-TDEE average 1886 · ~500-deficit week 1900

  • Planned refeed: eat about 2400 kcal (maintenance) for one day, keep ~140 g protein.
  • Soft calorie cap if you still want a high day: about 2760 kcal (≈15% over TDEE), not an open binge.
  • The unstructured day as entered wipes the weekly deficit. A refeed at maintenance does not.

Not a binge plan. Need the weekday target first? Size the cut from a known TDEE.

This tool is for education and planning. It is not medical advice.

Weekly average vs one day

Fat loss cares about the week. Six deficit days plus one huge day can zero the average. We compare that to eating at maintenance for one day.

Weekly average = (6 × weekday calories + 1 × high-day calories) / 7

Cheat vs refeed vs diet break

Unstructured cheat: unbounded. Refeed: about TDEE for a day, protein held. Diet break: days to weeks at maintenance. Different tools. This page is the math, not a permission slip to binge.

Protein + calorie cap

Keep a protein floor. A soft cap a little above TDEE is still a high day without erasing the week. Get weekday calories from the deficit calculator and a known TDEE.

Not medical advice

This tool is for education and planning. It does not diagnose, treat, or replace care from a qualified professional.

Want the daily picture?

Log meals and hit the target with CaloDrop.

A planned refeed still gets logged. Hit the weekly target in CaloDrop.

Download app

Not medical advice. CaloDrop tools are estimates for planning, not a diagnosis or treatment.