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Reverse Dieting Calculator

Plan your reverse diet to recover metabolism after weight loss

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Reverse Dieting Calculator

Plan your metabolism recovery after weight loss

Your current calorie intake during diet

Your target maintenance calories (TDEE)

How many calories to add each week (50-200 cal)

What is Reverse Dieting?

Reverse dieting is a strategic approach to gradually increase calorie intake after a period of dieting. It helps reset your metabolism, prevent rapid weight regain, and find your new maintenance calorie level without gaining excess fat.

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Metabolism Reset

Gradually increases metabolic rate after dieting

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Weight Maintenance

Prevents rapid weight regain after calorie deficit

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Sustainable Results

Creates long-term eating habits for weight management

Part of the Weight Loss Toolkit

Supporting tool in a collection of 23 curated tools for weight loss

About This Tool

Calculate a personalized reverse dieting plan to gradually increase your calorie intake after a period of dieting. Reverse dieting helps reset your metabolism, prevent rapid weight regain, and find your new maintenance calories. This calculator creates a weekly plan to safely increase calories while monitoring your body's response.

Frequently Asked Questions

What is reverse dieting?
Reverse dieting is the process of gradually increasing calorie intake after a period of dieting to help reset your metabolism, prevent rapid weight regain, and find your new maintenance calorie level. It involves slowly adding calories back to your diet over several weeks while monitoring your body's response.
Who should use reverse dieting?
Reverse dieting is beneficial for anyone who has been in a calorie deficit for an extended period (typically 12+ weeks), is experiencing metabolic adaptation (plateaued weight loss despite low calories), or wants to transition from weight loss to maintenance without gaining fat rapidly.
How fast should I increase calories?
A safe rate is 50-100 calories per week. Start with 50 calories/week if you've been dieting for a long time or are very metabolically adapted. Increase by 75-100 calories/week if you have less metabolic adaptation. Monitor your weight weekly and adjust if needed.
What should I do if I gain weight too quickly?
If you gain more than 0.5kg (1lb) per week, slow down the calorie increase to 25-50 calories per week. Focus on increasing calories from protein and fiber-rich foods. Ensure you're tracking accurately and consider adjusting your activity level.

Related Tools

TDEE

Calculate your Total Daily Energy Expenditure and macro needs

Deficit

Calculate how much to eat for safe, sustainable weight loss

Macros

Calculate your ideal protein, carbs, and fat intake

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