Reverse Diet Calculator

Post-competition reverse dieting protocol for metabolic recovery

Reverse Diet Calculator

Safely increase calories after dieting to restore metabolism without regaining fat

What is Reverse Dieting?

Reverse dieting is the strategic process of slowly increasing calories after a period of caloric restriction. It helps prevent rapid weight regain, restores metabolic rate, rebuilds hormonal balance, and transitions you to a sustainable maintenance level.

Current Dieting Status

Your current calorie intake while dieting

Your Stats

ft in

Reverse Dieting Approach

Conservative
+50-75 cal/week
Slowest but minimizes fat gain. Best after long diets.
Moderate
+100-150 cal/week
Balance of speed and safety. Recommended for most.
Aggressive
+200-250 cal/week
Fastest recovery. May see more weight fluctuation.

Your Goal

Your Reverse Diet Plan

Starting
--
calories
Target
--
calories
Increase
+--
total
Duration
--
weeks

Phase Overview

Phase 1
Initial Recovery
Weeks 1-3
Phase 2
Building Up
Weeks 4-8
Phase 3
Maintenance
Ongoing

Weekly Calorie Schedule

How to Add Calories

Carbs First
Add most calories from carbs to restore glycogen and support training
+60-70%
Fats Second
Gradually increase fats to support hormones
+20-30%
Protein Steady
Keep protein high to maintain muscle mass
0.8-1g/lb

Metabolism Recovery Supplements

Signs to Watch

• Rapid weight gain (>2 lbs/week): Slow down calorie increases

• No weight change at all: Metabolism may be more suppressed - be patient

• Excessive hunger or fatigue: May need faster increases

• Water retention: Normal initially - will stabilize in 2-3 weeks

Reverse Dieting Tips

Note: Some weight gain during reverse dieting is normal and expected (typically 2-5 lbs). This is primarily water, glycogen, and increased food volume - not fat. Your weight will stabilize once at maintenance.

About This Tool

Post-competition reverse dieting protocol for metabolic recovery