Calculate your TDEE for reverse dieting after a cut. See how to gradually increase calories to restore metabolic rate without rapid fat gain.
Reverse dieting is the process of gradually increasing calories after a prolonged deficit. Instead of jumping straight to maintenance, you add 50–100 calories per week. This helps restore metabolic rate, hormone levels, and energy while minimizing fat regain. Use your calculated TDEE as the target to work toward.
Your Stats
Gender
If provided, uses the more accurate Katch-McArdle formula
Your ideal TDEE for reverse dieting depends on your age, gender, weight, height, and activity level. Use the calculator above with your personal stats to get an accurate number. As a rough guide, most adults have a TDEE between 1,800 and 3,000 calories/day.
Start by calculating your TDEE, then adjust based on your goal. For a deficit, eat 15–25% below TDEE. For a surplus, eat 10–20% above. Track your weight for 2–3 weeks and adjust if needed — the calculator gives you a starting point.
Add 50–100 calories per week (primarily from carbs and fats). Monitor your weight — some gain is expected from water and glycogen. If weight increases more than 0.5kg/week, slow the increase. The goal is to reach maintenance over 4–8 weeks.