Calculate your cheat day calorie plan by finding higher-calorie day calories from regular-day calories and a weekly calorie goal for cheat days.
Cheat Day Calorie Formula
This calculator uses one weekly total: 6 equal regular days plus 1 remaining day. Subtract the 6 regular days from your weekly goal to find the remaining day’s allocation; it may be higher, equal, or lower than a regular day. Food Calories are kilocalories (kcal). This arithmetic does not determine a safe intake or predict weight change.
Variables:
- Chigher = higher-calorie day calories
- Cregular = calories on each of the other 6 days
- Cweekly = total calories for the full week
How to Use the Calculator
- Enter the calories you plan to eat on your 6 regular days.
- Enter your total weekly calorie goal.
- Click Calculate to get your higher-calorie day calories.
- Choose Regular-day calories or Weekly calorie goal in Solve for to calculate either alternative.
Quick Reference
These examples show how the same weekly math changes the size of a higher-calorie day.
| Regular-Day Calories | Weekly Goal | Higher-Calorie Day | Extra on Higher Day |
|---|---|---|---|
| 1,800 | 12,600 | 1,800 | 0 |
| 1,800 | 13,200 | 2,400 | 600 |
| 1,800 | 14,000 | 3,200 | 1,400 |
| 1,800 | 15,000 | 4,200 | 2,400 |
| 2,000 | 15,000 | 3,000 | 1,000 |
What the Result Means
If your regular days are 1,800 Calories and your higher-calorie day is 3,200 Calories, then 1,400 extra Calories are being concentrated into that one day. The weekly total still stays at 14,000 Calories. This can help you plan meals for weekends, holidays, or social events while keeping the full week on target.
Example
If you plan to eat 1,800 Calories on each of 6 regular days and want a weekly total of 14,000 Calories, your higher-calorie day is 3,200 Calories.
