Home Fitness Calculators DIY Reverse Diet Calculator

I am excited to finally share this calculator with you! If you are wanting to calculate your own reverse dieting plan, then keep on reading!

Note: Fill in the yellow boxes only.

Step 1
You will need to know your weight in kgs and height in cms. If you don’t know this, you can use the converter at the top.

Step 2
Fill in the next box with your gender, age, height, weight and activity level. This will calculate your BMR and TDEE (total daily energy expenditure) which is also your maintenance calories.

Step 3
Fill in your current calorie and macronutrient intake (this information can be found on calorie tracking sites such as MyFitnessPal). Just pick any average day and input the calories and macros. You will notice that your goal calorie intake and macros have already been worked out for you.

Step 4
You then need to change the number of weeks of your reverse diet so that you increase your calories by 50-70g per week. This will help to prevent weight gain that you would experience if you were to increase your calories too quickly. I usually advise people to increase by around 60g per week.

Step 5
Your weekly reverse diet plan will be shown below. Follow the plan for the amount of weeks as you put in Step 4.

Note: All numbers are rounded up. Don’t worry if you are a few calories out, just focus on hitting your macros.

If you would like to download a copy of this sheet, just click on the little excel logo at the bottom of the form.

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