Cheat Day Calculator
Calculate how many calories you can eat on cheat days while still losing weight
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Total Daily Energy Expenditure - calories you burn daily
How many calories below TDEE you eat on regular days
How often you want to have a cheat day
About This Tool
Plan your cheat days without derailing your weight loss progress. This calculator determines how many extra calories you can enjoy on cheat days based on your TDEE, daily deficit, and cheat frequency. It ensures you maintain your weekly calorie deficit while allowing for dietary flexibility, making your diet more sustainable long-term.
Frequently Asked Questions
What is a cheat day?
A cheat day is a planned day where you eat more calories than your regular diet, often including foods you normally restrict. When calculated properly, cheat days can help with psychological adherence to a diet, boost metabolism temporarily, and replenish glycogen stores without hindering weight loss progress.
How often should I have cheat days?
For most people, 1-2 cheat days per week works well. Beginners may start with one cheat day every two weeks. The key is to plan them so they fit within your weekly calorie deficit. More frequent cheat days require smaller calorie increases on those days.
Will cheat days ruin my progress?
Not if planned correctly. This calculator ensures your weekly calorie deficit is maintained. While you might see temporary water weight gain after a cheat day, this will normalize within 1-3 days as long as you return to your regular calorie target.
What should I eat on cheat days?
Focus on foods you've been craving, but try to include some protein and fiber. Don't use it as an excuse to binge uncontrollably. Enjoy your favorite foods mindfully, and return to your regular eating pattern the next day.
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