Reverse Diet Calculator
Plans a gradual rise in calories after a period of eating less.
Share sends a link that reopens these numbers. Copy details pastes the full breakdown as a list.
The formula
weeks = (maintenance − current) ÷ weekly step-up, rounded up
You add the step each week until you reach maintenance. The last step may be smaller.
What to watch out for
Steps of 50–150 kcal a week are a coaching rule of thumb. Reverse dieting has little controlled research behind it, and going straight back to maintenance is a reasonable choice too. If you have been eating very little for a while, get medical advice first, since a fast rise can be risky in that case.
Frequently Asked Questions
How long does a reverse diet take?
Going from 1,600 to 2,200 kcal a day at 100 kcal a week takes 6 weeks. At 50 kcal a week, it takes 12 weeks.
Does reverse dieting raise your metabolism?
There is little evidence that it does beyond what returning to a normal intake would do. Its main use is letting you get used to eating more at a pace that feels manageable.