Why not just return to normal eating?
Sudden calorie increase after dieting often causes rapid fat regain due to suppressed metabolism and increased hunger hormones.
Health Fitness
Reverse Dieting Calculator
Estimate reverse dieting with quick inputs.
Fast, practical estimates
Adjust inputs for the most useful result.
What this calculator does
Reverse dieting gradually increases calories after a diet to restore metabolism while minimizing fat regain. After extended calorie restriction, metabolism adapts downward. Reverse dieting adds 50-100 calories weekly to slowly return to maintenance.
How it works
Enter current calories and estimated maintenance. Calculator provides weekly calorie increase schedule.
Formula
Weekly increase: 50-100 calories. Duration: 4-12 weeks depending on deficit depth. Target: pre-diet maintenance level.
Tips for using this calculator
- Increase by 50-100 calories per week
- Monitor weight—some fluctuation is normal
- Prioritize protein to maintain muscle
- Continue training during reverse diet
- Be patient—rushing leads to rapid fat regain
Frequently asked questions
How long should reverse dieting take?
4-12 weeks depending on how severe/long your deficit was. Longer, deeper deficits need slower increases.
Will I gain weight during reverse diet?
Some weight gain (mostly water/glycogen) is normal. Fat gain should be minimal if done gradually.