Reverse diet planner
Build a steady, week-by-week path from your current calories to your target.
These tools give general estimates, not medical advice. If food, weight or exercise is causing you distress, a doctor or an organization such as NEDIC (Canada) or the National Alliance for Eating Disorders (US) can help.
How this works
We add your chosen calories each week until you reach your target and show the added food as about 75% carbs and 25% fat. Protein stays where it is. If you are underfed, or have just stepped off stage, a faster return may suit you better, so review this with your coach.
Common questions
Does reverse dieting speed up my metabolism?
Research does not show it has special metabolic effects. Its main benefit is structure: it gives you a controlled way to eat more after a diet.
Will I gain weight?
Often a little at first, mostly from water, food volume and glycogen. Judge it by your weekly average.