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.

If you’re like me, you’re tired of yo-yo diets that don’t work in the long run. The solution is a personalized reverse dieting plan.

With the Reverse Dieting Calculator you get:

  • Calorie targets that gradually increase each week

  • Daily carb, fat, and protein targets

  • A timeline to rebuild your metabolism after dieting

Create Your Reverse Dieting Plan in 30 Seconds

Watch this short video to see how the reverse dieting calculator works.

How the Reverse Dieting Calculator Works

All you need to do is answer a few questions. The calculator takes your inputs and generates a personalized reverse diet meal plan.

Set Your Starting Point

This is the number of calories you eat right now. More importantly, it’s the starting point for your reverse diet.

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.

Find Your Ideal Calorie Target

Your body weight is the first step in finding out how many calories you should be eating each day. But your weight fluctuates, so it’s a good idea to weigh yourself for a few days and take the average.

Next, choose your gender and general body composition. This determines how many calories you burn at rest. Also called your BMR (base metabolic rate).

Then, select how often you exercise to find how many calories you burn each day. When combined with your BMR, you get your ideal calorie target for a healthy metabolism. Otherwise known as your TDEE (total daily energy expenditure).

How to Follow Your Reverse Dieting Plan

The reverse diet calculator creates a table with 5 columns. In the example below, the reverse diet plan is 9 weeks long. So there is one row for each week.

reverse dieting calculator example plan

Week – This coloumn shows the total number of weeks in your reverse diet plan. Each week you have new calorie and macro targets.

Calorie Target – This column shows your daily calorie target for a given week of the plan. Each week the calories increase incrementally as you progress toward your final target.

Macro Targets – These columns show your daily carb, fat, and protein targets in grams.

How to Count Macros in 3 Simple Steps

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 adjusts by burning 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 using three aspects of nutrition- calories, macros, and timing.

Tells You How Much to Eat

With reverse dieting, your end goal is to eat as many calories as you burn. This is also referred to as your maintenance number of calories. Surprisingly, the reverse dieting calculator accurately finds your maintenance number with just a few questions.

Tells You What To Eat

Eating the right number of calories is half the battle. But eating the right amount of carbs, fat, and protein is also very important. So the reverse diet plan provides your daily macronutrient targets. In addition, your targets update each week along with your calories.

Tells You When You’ll Reach Your Goal

Another critical component of reverse dieting is the rate at which you increase calories. That’s why the reverse diet plan shows you how many calories to add each week.

From there, you know exactly how long it will take for you to reach your calorie goal. Having a set timeframe makes sticking to your plan much easier.

At the end of the plan you are in a state of energy balance. Your body will burn more calories and feel more energized. From there, you can begin a sustainable diet for fat loss and muscle gain.

But you don’t have to take my word for it because the results speak for themselves.

See My Reverse Dieting Results

Try the Reverse Dieting Calculator

reverse dieting calculator screenshot

Note: you need Microsoft Excel to edit the calculator.

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About the Author

Jeremy Fox  –  Founder of Nutritioneering, Engineer, CPT, Bodybuilder, Coach

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