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Reverse Diet Calories Calculator

Work out reverse diet calories instantly with clear inputs, formula shown and shareable results.

About Reverse Diet Calories Calculator

Reverse dieting raises intake gradually after a deficit so that metabolic rate and hormonal markers recover with minimal fat regain. Going from 1600 to 2400 kcal in 100 kcal weekly steps takes eight weeks. Smaller steps mean slower recovery but less fat gain; larger steps do the reverse, so the increment is the main lever.

Formulas

Weeks required

weeks = (maintenance - current intake) / weekly increase

Next step

next intake = current + weekly increase

Worked example

With the default values below, Reverse Diet Calories Calculator returns Weeks To Reach Maintenance of 8.0. Change any input above and every figure here is recalculated in your browser.

Inputs used

Current daily intakeminimum 1 kcal
1,600 kcal
Estimated maintenanceminimum 1 kcal
2,400 kcal
Weekly increaseminimum 1 kcal
100 kcal

Results

Weeks To Reach Maintenance
8.0 weeks
Gap To Maintenance
800 kcal
Next Week's Intake
1,700 kcal
Gap As A Share Of Maintenance
33.3%

Step by step

  1. 1Values used
  2. 2Weeks required
  3. 3Next step
  4. 4Weeks To Reach Maintenance= 8.0 weeks
  5. 5Gap To Maintenance= 800 kcal
  6. 6Next Week's Intake= 1,700 kcal
  7. 7Gap As A Share Of Maintenance= 33.3

Assumptions and limits

  • The result is derived only from the 3 inputs listed above. Anything not among them is not part of the calculation.
  • In particular, this calculator does not take inflation, tax, fees or charges or compounding frequency into account.
  • Figures are rounded for display to 1 decimal place, so totals built from several rounded parts can differ slightly from the unrounded arithmetic.
  • These figures are population-average estimates, not a medical assessment or diagnosis. Body composition equations carry errors of several percentage points, and healthy ranges vary with age, ethnicity, muscularity and medical history. Discuss weight or body composition goals with a qualified clinician or dietitian.
  • This is an estimate for general information and not professional medical advice. See the full disclaimer for the limits that apply to this kind of calculator.

How these calculators are built and tested is described on the Methodology page. If a figure looks wrong, please report it.

These figures are population-average estimates, not a medical assessment or diagnosis. Body composition equations carry errors of several percentage points, and healthy ranges vary with age, ethnicity, muscularity and medical history. Discuss weight or body composition goals with a qualified clinician or dietitian.

Frequently Asked Questions

Does reverse dieting repair a damaged metabolism?

Metabolic rate is suppressed by dieting but not damaged. Gradual refeeding restores it, mostly by restoring activity levels and leptin signalling.

How fast should I add calories?

Typically 50-150 kcal a week, watching weight and waist. If both stay stable, the increase is being absorbed by higher expenditure.

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