How to calculate reverse dieting?

Calculate your TDEE using your age, weight, height, gender, and activity level. Then determine the difference between your current intake and TDEE. Divide this difference by your chosen weekly calorie adjustment (typically 50-200 calories) to find how many weeks your reverse diet will take. Increase or decrease calories gradually each week until you reach maintenance.

Can I lose weight while reverse dieting?

Reverse dieting isn't designed for weight loss - it's meant to help you transition from a diet back to maintenance calories without rapid weight gain. Some people may continue losing weight initially as their metabolism adjusts, but the primary goal is metabolic recovery and weight stabilization, not further weight loss.

How long should you be in a reverse diet?

Most reverse diets last 4-12 weeks, with 8-12 weeks being most common. The duration depends on how big the gap is between your current intake and maintenance calories, plus your chosen weekly increase amount. Some people may need longer (3-6 months) if they've been dieting for extended periods or have significant metabolic adaptation.

What do you eat on a reverse diet?

Eat the same types of foods you were eating during your diet, just gradually increase portions or add back foods you eliminated. Focus on adding back carbohydrates and healthy fats first, as these help restore hormone levels and energy. Maintain adequate protein intake throughout the process to preserve muscle mass.

Reverse Diet Calculator

Plan your reverse diet transition by calculating your TDEE and weekly calorie increases to prevent weight regain after dieting.

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How Reverse Diet Calculator Works

A reverse diet is a strategic eating plan that gradually increases your calorie intake after a period of dieting or calorie restriction. Instead of jumping straight back to your pre-diet calories, you slowly add 50-200 calories per week to prevent rapid weight gain and allow your metabolism to recover.

This calculator first determines your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor formula, which considers your gender, age, weight, height, and activity level. It then creates a personalized timeline showing how many weeks you'll need to transition from your current calorie intake to your maintenance level.

The process works by 'resetting' your metabolism after dieting. When you've been in a calorie deficit, your body adapts by slowing down your metabolic rate. Reverse dieting counteracts this by carefully reintroducing calories, helping restore your metabolic health while minimizing fat regain.

You'll see your week-by-week calorie targets for the first four weeks, plus the total timeline to reach your TDEE. This gradual approach is popular among bodybuilders and fitness enthusiasts but works well for anyone transitioning off a restrictive diet.

Reverse Diet Calculator Formula Breakdown

Formula

TDEE = BMR × Activity Level
BMR (Men) = (4.536 × Weight in lbs) + (15.88 × Height in inches) - (5 × Age) + 5
BMR (Women) = (4.536 × Weight in lbs) + (15.88 × Height in inches) - (5 × Age) - 161
Weekly calorie increase = Current intake + (Week number × Weekly increase amount)
Weeks to reach TDEE = (TDEE - Current intake) ÷ Weekly increase amount

Variables Explained

GenderYour biological sex, which affects your basal metabolic rate calculation. Men typically have higher metabolic rates due to greater muscle mass and different hormonal profiles.
AgeYour current age in years. Metabolism generally slows with age, so this factor helps provide a more accurate TDEE calculation.
WeightYour current body weight in pounds. This is a key factor in determining how many calories your body burns at rest and during activity.
Height (ft and in)Your height broken down into feet and inches. Taller individuals generally have higher metabolic rates due to greater body surface area and organ size.
Activity LevelHow often you exercise each week, from sedentary (office job) to athlete level (training twice daily). This significantly impacts your total daily calorie needs.
Current Calorie IntakeThe number of calories you're currently eating per day. This should be the intake from your recent diet or current eating pattern, which serves as your starting point for the reverse diet.
Weekly Calorie DifferenceHow many calories you'll add each week during your reverse diet. Most experts recommend 50-200 calories per week, with 100-150 being a common middle ground that balances progress with minimal fat gain.

Example Calculation

Given:

Gender: Male
Age: 30 years
Weight: 160 lbs
Height: 5 ft 11 in
Activity Level: Light exercise (1-2 times per week)
Current Calorie Intake: 3,000 kcal/day
Weekly Calorie Difference: 200 kcal

Calculation:

Height in inches: 5 × 12 + 11 = 71 inches
BMR (Male): (4.536 × 160) + (15.88 × 71) - (5 × 30) + 5 = 725.76 + 1,127.48 - 150 + 5 = 1,708.24
TDEE: 1,708.24 × 1.375 = 2,348.83 ≈ 2,349 kcal
Since current intake (3,000) > TDEE (2,349), we decrease calories
Weeks needed: (3,000 - 2,349) ÷ 200 = 3.26 weeks ≈ 4 weeks

Result:

2,349 kcal TDEE, requiring 4 weeks to reach from 3,000 kcal

Explanation

This example shows a 30-year-old male who's been eating 3,000 calories (likely bulking or overeating) and wants to reverse diet down to his maintenance level. Since his TDEE is 2,349 calories, he'll gradually reduce his intake by 200 calories per week over 4 weeks to reach his target without shocking his metabolism.

Tips for Using Reverse Diet Calculator

💡Track your weight daily but focus on weekly averages rather than daily fluctuations. It's normal to see 2-5 pounds of initial weight gain from increased food volume, water retention, and glycogen replenishment - this isn't fat gain.
💡Add calories primarily from carbohydrates and fats rather than just increasing portion sizes of everything. Carbs help restore leptin and thyroid hormones, while fats support overall hormone production after dieting.
💡If you're gaining more than 0.5-1 pound per week consistently after the initial adjustment period, consider slowing down your calorie increases. The goal is gradual adaptation, not rapid weight gain.

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