Reverse Diet Calculator
Calculate how to safely increase calories after dieting with our comprehensive calculator. Determine calorie increments, timeline, and macro targets for metabolic recovery and weight maintenance.
Step 1: Current Stats & Goals
Understanding Reverse Dieting
Reverse dieting is a strategy to gradually increase calories after a calorie-restricted diet to boost metabolism, restore hormone balance, and prevent rapid weight regain.
Step 2: Macronutrients & Preferences
About Macronutrient Ratios
Higher protein ratios help preserve lean muscle mass during reverse dieting. Carbohydrate increases are typically prioritized to restore leptin levels and thyroid function.
Reverse Diet Plan Results
Estimated Time to Reach Maintenance
Weekly Reverse Diet Timeline
| Week | Daily Calories | Weekly Increase | Expected Weight Change |
|---|
Macronutrient Breakdown
Reverse Diet Calculation Formula
Weekly Calories = Current Calories × (1 + Increase Rate%)
To calculate reverse diet plan: Start with current calories, increase by percentage each week until reaching maintenance. Monitor weight weekly and adjust if gaining too fast.
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