Health & Fitness
Reverse Dieting Calculator
Plan weekly calorie increases back to maintenance after a diet or contest prep.
Preparing your result…
What this calculator does
Calculates Reverse Dieting Calculator using the formula verified against the cited source.
What your result means
An estimate from the inputs you enter, within the scope stated below — not advice.
Formula
Week k (from 0): intake = min(maintenance, start + k × weekly increase); weeks to target = ceil((maintenance − start) ÷ increase)
The step-by-step working for your own numbers appears with the result above and in the PDF report.
Frequently asked questions
Symbols and assumptions
- Inputs
- The values entered in the fields above
- • For week k starting at k=0: planned daily intake=min(maintenance target, starting intake+k×weekly increment), when maintenance≥starting intake and increment>0. Weeks to target=ceil((maintenance−starting)/increment).
Sources and review
Reviewed 2026-10-18 · Next review 2027-04-18
- • Derived scheduling arithmetic; the preliminary randomized study concerns reverse dieting, not validation of a universal increment or metabolism-restoration claim. Original formula ignores the maintenance target. Define week zero and handle an already-reached target; do not promise less regain than returning directly to maintenance.
Important limitation
This is an educational estimate based only on the values and formula shown. Verify current rates, rules, units, and professional standards before relying on the result. It is not personalized financial or investment advice.
Quick reference
| Scenario | Current daily intake (kcal) | Maintenance target (kcal) | Increase each week (kcal) | Weeks to reach maintenance |
|---|---|---|---|---|
| Worked example | 1,600 | 2,200 | 75 | 8 weeks |
| Half the amounts | 800 | 1,100 | 40 | 8 weeks |
| Double the amounts | 3,200 | 4,400 | 150 | 8 weeks |
Need the full picture? Get the detailed PDF report with charts, tables, formulas and working steps.
Reviewed 2026-10-18 · Next review 2027-04-18
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