Reverse Diet Calculator
Plan a gradual weekly calorie increase after a cut, tracking the final calorie target and the full week-by-week series.
How to Use the Reverse Diet Calculator
- Enter current calorie intake.
- Enter weekly increase percent (2–5% typical).
- Enter number of weeks.
- Click Calculate.
使用例
- •Post-contest nutrition planning.
- •Recovery from a chronic cut.
- •Building to maintenance after fat loss.
計算式
Each week: new_kcal = current_kcal × (1 + weekly_pct/100). After N weeks: final = current × (1 + r)^N.
よくある質問
Why reverse diet at all?
After a long cut metabolic adaptation lowers TDEE. Gradual increases let you recover appetite hormones and maintenance without large fat regain.
How fast can I add?
Typical protocols add 2–5% per week. Aggressive reverse diets (≥5%) work for lean, very active individuals; conservative (≤3%) suits long-dieted or low-activity ones.
Medical disclaimer
Educational only. Not a substitute for dietitian or clinical judgment, especially for individuals recovering from disordered eating.