Reverse Dieting Calculator
Ramp calories back up after a diet by small weekly steps, with a week-by-week schedule to maintenance.
How it works
weeks = ceil((target − current) ÷ weekly step) · week n intake = current + step × n (capped at target)
After a long diet, jumping straight back to maintenance calories can bring rapid fat regain. Reverse dieting instead adds a small amount — often 50–150 kcal — each week, letting appetite, energy and metabolism adjust gradually as you climb back toward maintenance. This tool works out how many weeks the ramp takes at your chosen step and lays out the week-by-week intake so you know exactly what to eat next.
Worked example
Coming off a diet at 1,600 kcal with a 2,400 kcal maintenance leaves an 800 kcal gap. Adding 100 kcal a week takes 8 weeks: 1,700 in week 1, 1,800 in week 2, and so on up to 2,400.
Frequently asked questions
What is the point of reverse dieting?
It eases you off a deficit gradually so you regain less fat, keep appetite in check and let energy expenditure recover, rather than rebounding after a sudden return to normal eating.
How big should each weekly step be?
Small steps of roughly 50–150 kcal are typical. Smaller steps mean less fat regain but a longer ramp; larger steps get you back to maintenance faster with more risk of gaining.
Will I gain some weight during a reverse diet?
Usually a little, partly from more food and water in your system rather than pure fat. The slow ramp is designed to keep that gain small and mostly not fat.
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This is a general educational estimate, not medical or dietary advice. Weight, body composition and energy needs respond differently for everyone — for a plan tailored to you, talk to a doctor or registered dietitian.