A system for heating a building via refrigerant includes a coil temperature sensor, an ambient temperature sensor, and a controller. The controller includes a processing circuit configured to record a system operating parameter and a control step of a control process before performing a sacrificial defrost cycle. The processing circuit is configured to cause the system to perform the sacrificial defrost cycle and operate the system at predefined system operating parameters other than the recorded system operating parameters. The system is configured to cause the system to operate at the recorded system operating parameters and generate calibration data in response to the sacrificial defrost cycle ending. The processing circuit is configured to cause the control process to operate at the recorded control step and cause the system to perform a defrost cycle based on the calibration data, the coil temperature, and the ambient temperature.