Reverse Dieting Calculator

Reverse dieting is a structured approach to increasing calorie intake after a period of caloric restriction. It involves adding a small, controlled number of calories each week -- typically 50 to 150 kcal -- until you reach your maintenance level. It is especially beneficial for anyone who has been in a significant calorie deficit for an extended period, including physique competitors after a show prep, people finishing an extended weight-loss phase, or anyone experiencing signs of metabolic adaptation such as persistent fatigue, loss of menstrual cycle, extreme hunger, or stalled weight loss despite a confirmed deficit.

A small weight increase of 1 to 3 pounds in the first couple of weeks is completely normal and expected. This is primarily water weight and increased glycogen storage from consuming more carbohydrates, not fat gain. Over the full course of a well-executed reverse diet, most people gain minimal body fat -- often less than 2 to 3 pounds total -- while significantly increasing their daily calorie intake by 500 or more calories. The key is that your metabolism upregulates as you eat more, burning through much of the additional energy.

The optimal rate depends on your situation. A conservative increase of 50 kcal per week is best for physique competitors, those coming off very aggressive diets (below 1,200 kcal), or anyone who is particularly concerned about minimizing fat gain. A moderate increase of 75 to 100 kcal per week works well for most dieters and balances metabolic recovery with timeline efficiency. A faster rate of 150 kcal per week is appropriate for those who dieted moderately and want to reach maintenance quickly, or for individuals who are showing significant signs of metabolic stress.

Direct controlled studies specifically on reverse dieting are limited. A 2025 review in PubMed Central found that metabolic recovery occurs whether you increase calories gradually or jump straight to maintenance, suggesting that the metabolic benefit may not differ significantly between approaches. However, reverse dieting does appear to provide meaningful psychological benefits, including reduced binge eating risk, lower food anxiety, and a smoother behavioral transition. Many sports nutrition professionals continue to recommend it as a practical tool for managing the diet-to-maintenance transition, especially for competitive athletes and chronic dieters.

Your maintenance calories (TDEE) can be estimated using formulas like Mifflin-St Jeor or Harris-Benedict combined with an activity multiplier. However, after a prolonged diet, your actual maintenance may be lower than these formulas predict due to metabolic adaptation. The most accurate approach is to track your intake and weight for 2 to 3 weeks at a stable intake level: if your weight holds steady, that intake is your current maintenance. You can also use your pre-diet stable weight and intake as a target, recognizing that your actual maintenance may have shifted and will recover as you reverse diet.

Absolutely, and in fact you should. Resistance training is particularly important during a reverse diet because it provides a stimulus for your body to use the additional calories for muscle repair and growth rather than fat storage. Maintain your strength training routine at a similar volume and intensity to what you were doing during your diet. You may also find that your performance improves as energy availability increases. Avoid the temptation to add large amounts of cardio to "offset" the extra calories -- this defeats the purpose of the reverse diet and can impede metabolic recovery.

If your weekly average weight is increasing by more than 0.5 percent of your body weight per week for two consecutive weeks, consider reducing your weekly calorie increase rate. For example, if you were adding 100 kcal per week, drop to 50 kcal per week. You can also hold your calories at the current level for one to two weeks before resuming increases. Do not cut calories back to your diet-level intake, as this negates the progress you have made. Remember that some weight fluctuation is normal -- always compare weekly averages, not individual daily weigh-ins, before making adjustments.