Metabolic Recovery
Reverse Diet Calculator
Coming off a long cut? Add calories slowly enough to recover your metabolism without piling fat back on. Get a week-by-week plan.
12-week reverse
2,400goal kcal
| Week | Calories |
|---|---|
| W1 | 1,575 |
| W2 | 1,650 |
| W3 | 1,725 |
| W4 | 1,800 |
| W5 | 1,875 |
| W6 | 1,950 |
| W7 | 2,025 |
| W8 | 2,100 |
| W9 | 2,175 |
| W10 | 2,250 |
| W11 | 2,325 |
| W12 | 2,400 |
Total to add
+900 kcal
The Reverse diet protocol
Weekly increase = +50 to +150 kcal/week
Add 50–70% to carbs, 30–50% to fat. Keep protein steady at 1 g/lb. Weigh in weekly: if you stay flat or gain <0.5 lb/week, increase again. If you gain >1 lb/week, hold for one week before continuing.
Most people end up with a real maintenance 200–500 kcal higher than where they finished the cut. That's the whole point.