Work out reverse diet calories instantly with clear inputs, formula shown and shareable results.
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.
Weeks required
weeks = (maintenance - current intake) / weekly increase
Next step
next intake = current + weekly increase
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.
Metabolic rate is suppressed by dieting but not damaged. Gradual refeeding restores it, mostly by restoring activity levels and leptin signalling.
Typically 50-150 kcal a week, watching weight and waist. If both stay stable, the increase is being absorbed by higher expenditure.