Map out a simple reverse diet.
Use your current intake, estimated maintenance, and planned weekly calorie bump to build a gradual increase schedule.
Nutrition & Weight Loss
Reverse Diet Calculator
Use this reverse diet calculator to map out gradual calorie increases when you want to move out of a diet phase with more control.
How it works
How to use the reverse diet calculator
Reverse Diet Calculator is intended for dieters, competitors, and anyone coming out of a long cut who wants a structured transition. Use it to build a slower calorie increase plan instead of jumping straight from low intake to full maintenance or above.
Enter current intake, estimated maintenance, and how many calories you plan to add each week. The calculator returns a reverse-diet schedule.
Reverse diet progress depends on how accurate your maintenance estimate is and how consistent your actual intake stays. Use the schedule as a guide, then pause or speed up changes based on weight trend, hunger, and recovery.
FAQ
Common questions about this calculator.
Use these quick answers as a starting point, then compare the result to your real-world progress.
What does the reverse diet calculator tell me?
Enter current intake, estimated maintenance, and how many calories you plan to add each week. The result is a reverse-diet schedule.
How accurate is the reverse diet calculator?
Reverse diet progress depends on how accurate your maintenance estimate is and how consistent your actual intake stays.
What should I do after I get my result?
Use the schedule as a guide, then pause or speed up changes based on weight trend, hunger, and recovery.
Who is this calculator best for?
This calculator is intended for dieters, competitors, and anyone coming out of a long cut who wants a structured transition.
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Track your nutrition and workouts for free in Logbook.
If you want a cleaner place to track the daily side of your plan, Logbook is built to keep that process simple.