Reverse Dieting Calculator
Safely rebuild your metabolism after a long diet by slowly increasing your calories back to maintenance.
What is Reverse Dieting?
Reverse dieting is the process of gradually increasing your calorie intake over a period of weeks or months after a sustained calorie deficit (diet). The goal is to raise your metabolism back to normal maintenance levels while minimizing fat gain.
Why is Reverse Dieting Important?
When you restrict calories for a long time, your body undergoes metabolic adaptation. Your metabolism slows down to conserve energy. If you suddenly start eating "normally" again immediately after a diet, your slowed metabolism will store those extra calories as fat rapidly.
By slowly adding 50 to 100 calories per week, you allow your metabolism time to adapt and speed back up, safely returning you to maintenance calories.