Reverse Diet Calculator
Coming off a diet? Get a safe, week-by-week plan to increase your calories, restore your metabolism, and minimize fat regain. Free and instant.
Enter your details to see a week-by-week plan for safely increasing your calories.
Why reverse diet instead of just eating normally again?
After weeks of eating in a deficit, your body adapts — you burn fewer calories than you used to. Jumping straight back to your old intake can cause fast fat regain. A reverse diet adds calories slowly, giving your metabolism time to catch up. This calculator estimates your maintenance calories and maps out a gradual weekly increase from where you are now to where you want to be, along with protein, carb, and fat targets for each step.
What is reverse dieting?
Reverse dieting is gradually increasing your calories after a period of dieting. The goal is to restore your energy and metabolism to maintenance level while minimizing fat regain, instead of jumping straight back to high intake.
How does this reverse diet calculator work?
It estimates your maintenance calories from your stats (using the Mifflin-St Jeor equation and your activity level), then builds a week-by-week plan that adds a small, steady number of calories each week until you reach maintenance.
How many calories should I add each week?
It depends on your pace. A conservative reverse adds about 50 calories per week (least fat regain), moderate adds about 100, and aggressive adds about 150 (faster, but more risk of fat regain). Slower is generally safer.
How long does a reverse diet take?
It depends on the gap between your current intake and your maintenance calories, and your chosen pace. Many reverses run 8–16 weeks. This calculator shows the exact number of weeks for your inputs.
Is this medical advice?
No. These are estimates for healthy adults. If you have a medical condition, a history of disordered eating, or are pregnant, please talk to a doctor or registered dietitian first.
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