Reverse Diet Calculator

The Reverse Diet Calculator estimates your weekly calorie increase and daily targets based on your current intake and maintenance goals. This tool helps fitness enthusiasts restore metabolic rate without gaining excess fat. Whether you are post-contest, finishing a weight loss journey, or recovering from a deficit, this tool provides a structured plan for metabolic recovery.

Current Daily Calorie Intake Your current daily calorie intake after dieting

Target Maintenance Calories Your estimated maintenance calorie level

Current Weight Your current weight in kilograms (kg)

Goal Weight Your goal weight in kg (optional)

Activity Level

Gender

Reverse Diet Duration: 8 weeks How many weeks you plan to take for your reverse diet

Aggressive Reverse Approach Check for faster calorie increases (higher risk of fat gain)

Quick Examples:

How Weekly Calorie Increase Is Calculated

Weekly calorie increase represents the small amount of energy you add to your diet each week to reach maintenance safely.

Weekly Increase = (Target Calories - Current Calories) ÷ Duration Weeks

Adjustment:

If the Aggressive option is selected, multiply the result by 1.5.

First, calculate the total difference between your target maintenance and your current intake. Dividing this by your chosen duration determines your weekly step size.

If you choose an aggressive approach, the calculator increases this weekly amount by 50%. This method ensures a systematic recovery rather than a sudden calorie spike.

What Your Weekly Calorie Increase Means

This number tells you exactly how much food to add to your daily meals every week to heal your metabolism. It helps you transition from a deficit back to maintenance smoothly.

Conservative Recovery (Under 50 kcal/week)

Use this if you are prone to fat gain or have been dieting for over six months. It prioritizes hormonal balance and metabolic adaptation over speed.

Moderate Growth (50-100 kcal/week)

This is ideal for most active individuals. It restores energy levels for workouts without causing rapid weight gain, allowing your body to adjust comfortably.

Aggressive Rebound (Over 150 kcal/week)

Best for very lean athletes who need to return to normal calories quickly. However, this approach carries a higher risk of rapid fat regain.

Important: If you gain more than 1-2 lbs in the first week, hold your calories steady for a week before increasing again. This is likely water weight from glycogen refilling.

Note: This content is for informational purposes only and is not medical advice. Consult a healthcare provider before making significant changes to your diet.

Track your weekly average weight to adjust your plan if needed.