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.