Kevin had his macros dialed in for training days—he hit his protein, timed his carbs, and felt fueled for every session. But on his rest days? He’d either eat the exact same or go totally off-plan. What he didn’t realize was that subtle changes on rest days could actually accelerate recovery and fat loss. Here’s how.
Rest days aren’t cheat days—they’re growth days. Your body is repairing microtears, replenishing glycogen, and preparing for your next session. That means nutrition still matters.
But should your macros change? Short answer: maybe. It depends on your goals, training intensity, and personal habits.
You’re not in the gym, but your muscles are working behind the scenes:
– Protein synthesis continues 24–48 hours
– Glycogen stores replenish
– Cortisol drops, growth hormone may normalize
– CNS and joints recover from overload
Your body still needs fuel—just maybe not as much.
Yes—if you’re not training hard, you’re not depleting glycogen the same way. Cut 10–20% of your training-day carbs. Focus on whole food carbs like oats, potatoes, and veggies. If you're bulking or doing active recovery, you may not need to reduce at all.
Since fat doesn’t fuel your lifts directly, you can slightly increase fats on rest days to offset lower carbs. Just don’t overdo it—especially on a cut.
Regardless of the day, your protein target stays high. Protein drives recovery, lean mass retention, and muscle repair. Aim for 0.8–1g per pound of body weight—especially on rest days.
Rest days are where you can leverage a slight calorie drop for fat loss. Reduce carbs by 15–25%, raise fats slightly, keep protein high.
Example:
Training: 2,300 kcal – 180P / 200C / 70F
Rest: 2,000 kcal – 180P / 150C / 80F
You might keep your macros steady to maintain surplus—or drop carbs slightly to avoid fat gain if you’re inactive.
Example:
Training: 3,000 kcal – 200P / 350C / 80F
Rest: 2,800 kcal – 200P / 300C / 90F
Stick with consistent macros if:
– You prefer routine
– You find dual tracking annoying
– You’re a beginner
– You’re still doing cardio or mobility
It’s better to stay consistent than to get overwhelmed and give up. Our full breakdown on pre-workout meal digestion can also help time nutrient needs around recovery days.
Maintenance:
Training: 2,500 – 190P / 270C / 70F
Rest: 2,300 – 190P / 220C / 80F
Cutting:
Training: 2,100 – 180P / 180C / 60F
Rest: 1,900 – 180P / 130C / 70F
Bulking:
Training: 3,200 – 200P / 360C / 80F
Rest: 3,000 – 200P / 300C / 95F
– Stay hydrated
– Front-load protein at breakfast
– Choose fiber-rich carbs
– Avoid boredom snacking
– Don’t under-eat—it backfires
Q1: Do macros need to change on rest days?
Not always—but they can support your goals better when adjusted.
Q2: Should I fast or eat less?
Only if it helps compliance. Don’t force it.
Q3: What if I’m not hungry?
Still prioritize protein. Space meals lighter if needed.
Q4: Can I eat the same thing daily?
Yes—just vary food sources to avoid nutrient gaps.
Q5: Do women need different adjustments?
Not specifically—focus on size, training load, and recovery.
Q6: Can I have more treats on rest days?
If it fits, yes. But don’t derail your goals or gut recovery.
Changing your macros on rest days can help—but it’s not required. The most important thing is hitting your weekly averages and staying consistent.
If adjusting your intake helps, do it. If it adds stress, keep it simple. Recovery is about more than food—but food plays a huge role.