Calculator inputs
Example data table
Sample case for a 70 kg person eating 1600 kcal, losing 0.30 kg weekly, adding 75 kcal per week, with protein at 2.0 g/kg and fat at 0.8 g/kg.
| Week | Daily Calories | Protein (g) | Fat (g) | Carbs (g) | Projected Trend (kg/wk) |
|---|---|---|---|---|---|
| 0 | 1600 | 140 | 56 | 134 | -0.45 |
| 1 | 1675 | 140 | 56 | 153 | -0.38 |
| 2 | 1750 | 140 | 56 | 171 | -0.31 |
| 3 | 1825 | 140 | 56 | 190 | -0.25 |
| 4 | 1900 | 140 | 56 | 209 | -0.18 |
| 5 | 1975 | 140 | 56 | 228 | -0.11 |
Formula used
1) Basal Metabolic Rate
Male: BMR = 10 × weight + 6.25 × height − 5 × age + 5
Female: BMR = 10 × weight + 6.25 × height − 5 × age − 161
2) Formula maintenance
Formula Maintenance = BMR × Activity Factor
3) Trend-inferred maintenance
Trend Maintenance = Current Calories − (Weekly Weight Change × 7700 ÷ 7)
If weekly change is negative, the result raises maintenance because you are still losing weight.
4) Blended target maintenance
Blended Maintenance = Base Maintenance × (1 − Trend Share) + Trend Maintenance × Trend Share
5) Reverse dieting calorie ramp
Week Calories = Current Calories + (Weekly Increase × Week Number)
The calculator stops at the chosen maintenance ceiling.
6) Macro setup
Protein = Weight × Protein per kg
Fat = Weight × Fat per kg
Carbs = (Calories − Protein×4 − Fat×9) ÷ 4
7) Theoretical weekly trend
Weekly Trend = (Calories − Target Maintenance) × 7 ÷ 7700
This is a simplified estimate, not a guaranteed bodyweight prediction.
How to use this calculator
- Enter your sex, age, height, body weight, and activity factor.
- Input current daily calories from your recent dieting phase.
- Add your best maintenance estimate, or use 0 to rely on the formula.
- Enter your average weekly scale change. Use negative values if still losing.
- Choose a weekly calorie increase, plus protein and fat targets per kilogram.
- Set how much confidence to give your recent trend and how many weeks to plan.
- Press calculate to view the summary, weekly schedule, and graph above the form.
- Download the schedule as CSV or PDF for coaching, check-ins, or progress reviews.
Frequently asked questions
1) What is reverse dieting?
Reverse dieting is a structured way to raise calories after a fat-loss phase. The goal is to recover energy, training performance, and maintenance intake while limiting unnecessary fat regain.
2) How quickly should calories increase?
Many people start with 50 to 150 extra calories weekly, then adjust using scale trends, hunger, training quality, and recovery. Faster increases suit some cases, but slower increases improve control.
3) Do I need a perfect maintenance estimate?
No. Reverse dieting works best when you combine an estimate with real-world check-ins. That is why this calculator blends formula data with your recent weekly weight trend.
4) Why keep protein and fat fixed?
Steady protein helps preserve lean mass and supports recovery. Keeping a minimum fat target helps hormone function and satiety. Extra calories often go to carbohydrates for performance and training volume.
5) What if my weight jumps after the first increase?
A quick bump can come from glycogen, food volume, hydration, or sodium. Review the weekly average, not one day. If the trend keeps climbing faster than planned, slow the weekly increase.
6) Should I stop cardio during a reverse diet?
Not automatically. Cardio can stay in the plan if recovery is good and appetite remains manageable. Reduce it only when needed, and treat activity changes as part of your total energy equation.
7) Can this calculator replace professional advice?
No. It is an educational planning tool. People with medical conditions, eating disorder history, pregnancy, or youth athletes should use individualized support from a qualified clinician or dietitian.
8) When should I end the reverse diet?
Most people stop once performance, recovery, mood, hunger, and bodyweight trends stabilize near maintenance. At that point, you can hold calories steady or move into a new goal phase.