Reverse Diet Calculator
Progressive weekly calorie ramp to restore metabolism post-diet without rapid fat regain
Ramping from 1500 kcal to 2200 kcal target maintenance
| Week | Daily Calorie Target | Macronutrient Strategy |
|---|---|---|
| Week 1 | 1575 kcal | Add mostly carbohydrates (~19g) and fats |
| Week 2 | 1650 kcal | Add mostly carbohydrates (~19g) and fats |
| Week 3 | 1725 kcal | Add mostly carbohydrates (~19g) and fats |
| Week 4 | 1800 kcal | Add mostly carbohydrates (~19g) and fats |
| Week 5 | 1875 kcal | Add mostly carbohydrates (~19g) and fats |
| Week 6 | 1950 kcal | Add mostly carbohydrates (~19g) and fats |
| Week 7 | 2025 kcal | Add mostly carbohydrates (~19g) and fats |
| Week 8 | 2100 kcal | Add mostly carbohydrates (~19g) and fats |
| Week 9 | 2175 kcal | Add mostly carbohydrates (~19g) and fats |
| Week 10 | 2200 kcal | Add mostly carbohydrates (~19g) and fats |
Mathematical Formula & Scientific Methodology
Formula: Incremental Metabolic Restoration Protocol
Week_n Calories = Current Intake + (n × Step Size)Allows thyroid (T3), leptin, and subconscious physical activity (NEAT) to recover while avoiding immediate overflow into fat stores.
Model Assumptions
- Continued resistance training stimulus
Variables & Standard Units
| Symbol | Physiological Meaning | Unit |
|---|---|---|
| Step Size | Controlled weekly caloric increase (typically 50-100 kcal) | dimensionless |
Scientific Limitations
- Immediate jump to maintenance is also clinically valid if rapid hormonal recovery is prioritized
Peer-Reviewed Scientific Citations
A new predictive equation for resting energy expenditure in healthy individuals (1990)
Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO (1990) — The American Journal of Clinical Nutrition, 51(2), 241-247
Key Finding: Mifflin-St Jeor equation is accurate within ±10% of measured REE in non-obese and obese individuals, recommended by the Academy of Nutrition and Dietetics as the most reliable standard equation.
Frequently Asked Questions
Related Calculators & Next Steps
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