The Cheat Day Calorie Calculator is a helpful tool for individuals who follow a structured diet plan but want to allow for some flexibility on a specific day of the week. Often referred to as a “cheat day,” this allows people to consume more calories than usual, usually from foods that are not part of their regular diet plan.
Using the calculator, you can determine how many calories are allowed for the cheat day without undoing the progress made over the rest of the week. By factoring in the weekly calorie target, the surplus allowance (for flexibility), and the calories consumed on other days, the calculator ensures that you stay within your overall calorie goals while still enjoying a day of indulgence.
The Cheat Day Calorie Calculator helps you to maintain balance by determining an appropriate surplus and ensuring that the extra calories consumed on your cheat day won’t derail your overall health or fitness goals.
Formula of Cheat Day Calorie Calculator
If you allow a small surplus to enjoy your cheat day, the formula to calculate the calories for your cheat day is:
Cheat Day Calories = (Weekly Calorie Target + Surplus) – (Calorie Intake for Remaining Days)
Where:
- Cheat Day Calories = The calories allowed on the cheat day.
- Weekly Calorie Target = Total calories allowed in a week based on your diet plan.
- Calorie Intake for Remaining Days = Sum of calories consumed or planned for the other six days of the week.
- Surplus = Additional calories allowed for flexibility (optional, usually 5–10% of the weekly target).
General Terms and Conversion Table
To make the process of calculating cheat day calories easier, here’s a table with general terms that people commonly search for when using a cheat day calorie calculator. This table provides conversions and helpful information that can save time.
| Term | Description/Conversion |
|---|---|
| Weekly Calorie Target | The total number of calories you should consume in one week based on your diet plan. This is typically calculated based on factors like age, gender, activity level, and weight goals. |
| Calorie Intake for Remaining Days | The total calories you consume on the other six days of the week, excluding your cheat day. This can be a fixed amount or based on your regular meal plan. |
| Surplus | Extra calories allowed to make room for your cheat day, usually 5–10% of your weekly target. For example, if your weekly target is 14,000 calories, a surplus might add an extra 700–1400 calories. |
| Daily Calorie Limit | The maximum calories you can consume on each regular day based on your diet plan. This is often based on a daily target, such as 2,000 calories per day. |
| Macronutrients | The breakdown of calories into proteins, carbohydrates, and fats. This is essential when calculating how to allocate your cheat day calories among different food groups. |
Example of Cheat Day Calorie Calculator
Let’s go through an example to demonstrate how to calculate cheat day calories:
- Weekly Calorie Target: 14,000 calories (based on your diet plan for the week)
- Surplus: 10% of the weekly target, which equals 1,400 calories
- Calorie Intake for Remaining Days: If you plan to consume 2,000 calories per day on the other six days, your total intake for those days would be 12,000 calories (2,000 calories × 6 days).
Now, using the formula:
Cheat Day Calories = (14,000 + 1,400) – 12,000
Cheat Day Calories = 15,400 – 12,000 = 3,400 calories
In this example, you would be allowed to consume 3,400 calories on your cheat day, assuming you stick to your regular calorie plan for the remaining six days.
Most Common FAQs
Your weekly calorie target is based on your individual health and fitness goals, which can depend on factors like age, gender, activity level, and whether you’re trying to lose, maintain, or gain weight. You can calculate this using a calorie calculator or consult with a nutritionist for a personalized plan.
No, the surplus is optional, but it helps provide flexibility without completely derailing your progress. Many people use a 5–10% surplus to enjoy a cheat day while still staying within their long-term calorie goals.
Yes, the cheat day calorie calculator is adaptable to different types of diet plans, including those for weight loss, muscle gain, or maintenance. You can adjust the weekly calorie target and surplus according to your specific needs. However, it’s always best to ensure the surplus doesn’t exceed your total calorie needs for the week.