Free Reverse Dieting Calculator

Create Your Personal Reverse Dieting Plan

Do you want to try reverse dieting, but don’t know where to start? Then the Reverse Dieting Calculator is for you.

All you have to do is answer a few questions and you’ll get a plan to get back to your ideal energy balance.

reverse dieting calculator

Why the Reverse Dieting Calculator Works

Reverse dieting is based on the concept of metabolic adaptation. In plain terms, that means your body burns fewer calories when you eat less food. As a result, calorie-restricted diets don’t work in the long run because your metabolism slows down.

The key to sustained fitness is a healthy metabolism, so reverse dieting works by restoring your metabolism after a crash diet. Another way to put it is this diet plan reverses metabolic adaptation.

With reverse dieting, your end goal is to eat as many calories as you burn. This is also referred to as your maintenance calories or calorie balance.

At the end of the plan, your body will burn more calories and feel more energized. From there, you can begin a sustainable diet for fat loss and/or muscle gain.

How the Reverse Dieting Calculator Works

Every one of the questions in the reverse dieting calculator is designed to hone in on how many calories you burn each day. From there, it helps you find out how many calories you should eat.

Finds Your Ideal Energy Balance

Finding your ideal energy balance is simply a matter of calories in vs calories out. Where “calories in” is the number of calories you eat. And “calories out” is the number of calories you burn.

When calories in = calories out you are in a state of energy balance. That means your body isn’t breaking down or building up. And it’s ideal for maintaining your metabolism and your weight.

Most of the calories you burn each day come from your metabolism or base metabolic rate (BMR). And your BMR is dictated by your lean body mass. That’s why the first section of the reverse dieting calculator is all about your body composition.

In addition, you obviously burn some calories through physical activity. Some of that is your normal activities at work or school. Plus any additional exercise you do. So the second section of the reverse dieting calculator focuses on your activity level.

When we add your physical activity to your BMR, we get your total daily energy expenditure (TDEE). This is the number of calories you need to eat to be in energy balance.

More importantly, it’s the finish line for your reverse diet. Now that we know the destination, it’s time to talk about the starting line.

reverse dieting calculator

Sets Your Starting Point

The start of your reverse diet depends on how many calories you’re currently eating. If you don’t know how many calories you’re currently eating that’s ok. Just track your calories for a few days and take the average.

Now there are a few possible scenarios based on your current calorie intake.

Calorie Intake Below BMR

In this scenario, your calorie intake is less than your base metabolic rate. This is a dangerous place to be because it will damage your metabolism.

Basically, when you don’t eat enough, your body slows down your metabolic rate by breaking down lean muscle tissue. So you might be losing weight, but it’s the wrong kind! Not to mention, it’s not sustainable.

Therefore, when you’re in this situation, the best thing you can do is immediately bump up your calories to match your BMR. Each week after that, you can increase your daily calorie intake by 100-200 as part of your reverse diet ramp-up.

Reverse Dieting Calculator 1

Figure 1: What a reverse diet looks like when starting from severe calorie restriction. Note: your reverse diet may vary depending on your situation.

Calorie Intake More Than BMR, Less Than TDEE

In this scenario, your calorie intake is more than your BMR but less than your TDEE. That means you’re eating fewer calories than you burn, also called a calorie deficit.

While you are not in any immediate danger of damaging your metabolism, some metabolic adaptation does occur even with moderate calorie restriction. So if you bump up your calories too quickly, you will likely gain back the fat you worked so hard to lose.

When this is the case, you can jump right into increasing your daily calorie intake by 100-200 each week until you reach energy balance.

Reverse Dieting Calculator 2

Figure 2: What a reverse diet looks like when starting from moderate calorie restriction. Note: your reverse diet may vary depending on your situation.

Calorie Intake Equal To Or More Than TDEE

In this scenario, your calorie intake is at or above your TDEE. That means you’re already in energy balance, or you might even be in a calorie surplus.

Either way, you don’t need to use reverse dieting in this case. Instead, you can jump right into fat loss, recomposition, lean bulking, or muscle gain.

Reverse Dieting Calculator 2

Figure 3: If your calorie intake is already at or above your TDEE, your metabolism is ready to take on your next fitness goal.

Try the Reverse Dieting Calculator

To find out if reverse dieting is right for you and get your reverse dieting plan, head back to the top of the page or click the link below.

Reverse Dieting Calculator

And don’t forget to check out my related articles below to guide you through the process!

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