Reverse Diet Calculator — Week-by-Week Plan
After a prolonged cut, jumping straight back to maintenance calories often leads to rapid fat regain. A reverse diet gradually increases calories over weeks, allowing your metabolism to adapt and minimizing fat gain while restoring energy and performance.
Enter your current daily calories, your estimated maintenance (TDEE), and how aggressively you want to increase each week. The calculator generates your complete week-by-week ramp schedule.
What you're eating now at end of cut
Your estimated maintenance — use the TDEE calculator
Slower, saferFaster, more aggressive
Log Every Calorie Phase with LiftProof
LiftProof tracks your training across cuts, reverses, and bulks so you never lose strength progress between diet phases.