Reverse Diet Calculator
Results are estimates only and may not reflect your individual needs. This tool is for educational purposes only and is not medical advice.
Plan a gradual calorie increase from a dieting phase back to your maintenance level.
Your result will appear here
Complete the form and press Calculate Reverse Diet.
Estimated result
Reverse dieting timelines vary individually. Monitor weight weekly and adjust as needed.
Why use this calculator
After a period of calorie restriction, your metabolism adapts downward. Jumping back to maintenance calories can cause rapid fat regain. Reverse dieting increases calories slowly and systematically to restore metabolic rate without significant fat gain.
How to use this calculator
Enter your body details and activity level, then enter your current daily calorie intake (what you are eating now at the end of your diet). Choose how quickly you want to increase — slow, moderate, or fast. Press Calculate to see your TDEE target and how many weeks the transition will take.
What the result means
Reverse dieting involves increasing calories by a set amount each week until you reach your TDEE. A slower pace minimises fat regain but takes longer. The calculator shows the weekly step size and the estimated number of weeks to reach maintenance.
Important limitations
Individual response to calorie increases varies. Some people experience more or less fat gain than expected. Tracking body weight and adjusting the pace accordingly is recommended.
FAQ
Why not just jump straight to maintenance calories?
A sudden large increase can lead to rapid fat regain as the body is in an adapted, efficient state after a prolonged deficit.
What if I am already at maintenance?
The calculator will tell you the gap is zero — no reverse diet is needed.
Why do I need to enter my age?
Age affects metabolic rate and body composition. The formulas used here are validated for adults (18+). Child and teen calculations require different growth-adjusted reference ranges not covered by this tool.
These estimates are for educational purposes only and are not medical advice. They are not intended for children, teens, pregnancy, eating disorder recovery, or medical conditions.