Originally Posted by Virgo3
thank you so how do you suggest I calculate/figure this out?
Set a weekly deficit first. So let's say 25%.
4 PSMFish, low carb/calorie days, let's say about 8-9 kcal/lbs plus some LISS cardio.
3 refeed days, about 17 kcal/lbs, which is in my case about 250 kcal above maintenance and about 450g of carbs. Basically you want as much carbs as you possibly need/can.
If you notice you're more depleted than usual, more lethargic, that your morning body temperature is lower than normal, you can add some more carbs on refeed day. But that's minutiae.