How Many Grams of Fat On A Refeed Day (A Helpful Guide)

Dietary fat consumption is not the main focus for refeeds days, but it is still important because when overconsumed it can threaten the effectiveness of our refeeds.

How many grams of fat should you eat when refeeding? When refeeding we should limit our fat intake to 20% of our total calories per day to allow the increase in calories that occurs while refeeding to go towards carbohydrates rather than fats.

It’s important to include the right amount of fats so that we maintain our health, but not so much that we’re missing out on refeeding benefits or causing weight gain.

After reading this article you’ll learn:

  • How much fat you need on refeed days
  • The consequences of overconsuming fats on refeed days
  • What types of fat to prioritize on refeed days
  • The benefits of including fats on refeed days

How Much Fat To Eat On Refeed Day? 

how much fat to eat on refeed day?

On refeed days fat intake should be limited to 20% of total calories so that we have enough calories remaining to allocate towards increases in carbohydrates.

Fat intake is not a priority when refeeding because it does not provide us with the same benefits that carbohydrates do, such as increasing our glycogen stores for energy, boosting hormones like leptin that signal to our brain that we’re satisfied and don’t need to be hungry.

When we’re refeeding we have a set goal for how many calories we should be aiming to consume, therefore we still need to be mindful about our food choices and quantities. If we’re eating too much fat, we will have fewer calories available to allocate towards our carbohydrates.

If you’re unsure about how many calories you should be consuming for a refeed, then head over to our refeed calculator!

For this reason, we should keep fat to a minimum. That being said, there are lower limits that we should not go below with our fat intake to make sure that we’re taking care of our health. 

For men the lower limit is around 30 grams, and for women it is 45 grams. Women require more fat than men because fats are so important for maintaining reproductive health and maintaining certain hormone concentrations.

If 20% of your total intake ends up being lower than these lower limits, then I suggest sticking to the lower limit rather than decreasing further.

For example: If my calories while refeeding are set to 2160 calories, then I want to keep my fat intake below 432 calories per day. 

  • 2160 daily calories X 20% = 432 fat calories

To determine how many grams this is, I can divide the fat calories by 9 because fat has 9 calories per gram.

  • 432 fat calories / 9 calories per gram = 48 grams of fat per day

Is There A Consequence Of Eating Too Much Fat On Refeed Days?

The consequence of eating too much fat on refeed days is that we may be unable to consume enough carbohydrates while staying within our calorie goal, to encourage increased energy, increased leptin, and increased mood.

The purpose of a refeed is to replenish energy stores, boost our satiety hormone (leptin), and regulate our mood, and better our mental state but if we aren’t allocating the increase in calories to carbs and are instead eating fats, we may not actually achieve these benefits.

Ultimately, if we’re eating too much fat on refeed days we may feel worse than better.

Related Article: What Happens If You Go Over Your Fat Macros (Is This Bad?)

Types Of Fat To Eat On Refeed Day

the types of fats that we should be eating are a mix of unsaturated and saturated fats, and we should minimize trans fats as much as possible

The types of fats that we should be eating are a mix of unsaturated and saturated fats, and we should minimize trans fats as much as possible.

These recommendations for types of fats to aim for are not specific to refeed days, these are the types of fat that we should always be prioritizing for our health. 

Unsaturated fats are fats that are liquid at room temperature and are important for cardiovascular health, insulin resistance, and calming inflammation. Unsaturated fats can be found in olive oil, nuts, seeds, avocado, and fish.

Saturated fats are fats that are solid at room temperature and are important for brain health, increasing HDL cholesterol, and they’re better for high heat cooking. Saturated fats can be found in animal products such as beef, poultry, dairy products, and coconut oil.

Trans fats should be minimized because eating too much of them can increase our risk of heart disease and other health issues.

Benefits of Eating Fat On Refeed Day

benefits of eating fat on refeed day

The benefits of eating dietary fats on refeed days are the same as eating them on an everyday basis. There is nothing particularly special about eating fats on refeed days because they have little impact on providing us with the benefits associated with a refeed day (increases in leptin levels, increases in energy, boosts in metabolic rate, etc..)

The benefits of eating fat on refeed days are:

It Maintains Hormonal Health

Eating a sufficient amount of fat on refeed days and other days as well is important to keep our hormones regulated so that our bodies can function optimally.

Hormones are affected by the nutrients that we consume, which is important to know because some micronutrients need to be consumed with dietary fats to be absorbed properly by the body. Examples of nutrients that are fat-soluble and therefore need fat to be absorbed are vitamins A, D, E, and K. 

If we’re not consuming enough dietary fat on our refeed days, we could cause our hormones to become out of whack, which could impact our efforts to lose weight even with a refeed.

It Allows For More Food Variety

If we didn’t eat fat on refeed days we would be extremely limited by the types of food that we would be able to include while refeeding. 

With the increased calories that we’ll be consuming, we will need to consume more food which would probably be less enjoyable if we’re limited to foods without fat. This is because foods that are the most satiating tend to be those with higher fat content.

Final Thoughts

Although dietary fats are not the main priority on refeed days and can be consumed in lesser quantities, it is still important to get enough of them to encourage general health and wellness.

Other Refeeding Resources


About The Author

Amanda Parker
Amanda Parker

Amanda Parker is an author, nutrition coach, and Certified Naturopath.  She works with bodybuilders, Olympic weightlifters, and powerlifters to increase performance through nutrition and lifestyle coaching.