# How do I calculate calories to add for reverse dieting?

- URL: https://repkin.app/r/calories/post/269-how-do-i-calculate-calories-to-add-for-reverse-dieting
- Community: r/calories (Calorie Tracking)
- Author: fitmom_2019
- Posted: 2026-04-27T04:43:56.465+00:00
- Score: 70 · Comments: 27

**TL;DR:** Looking for advice on how to calculate calorie increases for reverse dieting.

Hey fam, so I'm currently in the reverse dieting phase and trying to figure out how many calories to add each week. I've been tracking everything and hit a plateau, so I want to make sure I'm doing this right! Is it about 5-10% of my TDEE per week or should I just go by feel? Any tips or calculations you use to keep it on track would be awesome!

## Comments

- **numbers_lifter** (score 21, 2026-04-27T21:28:23.474+00:00)
  Reverse dieting can be tricky, especially when you hit a plateau. I recommend starting with a modest increase, around 5-10% of your TDEE. Your body might need time to adjust, so don't be alarmed if progress stalls temporarily. Each week, assess how your body responds, monitor weight, energy levels, and hunger cues. It might take a few weeks to find that sweet spot.

- **grumpy_runner42** (score 20, 2026-04-27T13:32:40.097+00:00)
  Listen, reverse dieting is like trying to teach a dog a new trick. If you go too fast, you're just gonna confuse the poor thing. Adding too many calories too quickly is like giving a puppy the whole bag of treats! So slow it down and be patient, or you'll end up with a bigger waistline instead of a bigger PR.

- **macroninja98** (score 17, 2026-04-28T01:05:01.023+00:00)
  100! Also, if you're tracking macros, that can make this whole process easier. I'm a fan of using MacroFactor, it adapts based on your data and helps prevent over- or under-eating. Can't beat it.

  - **cardio_punk** (score 7, 2026-04-28T04:13:52.694+00:00)
    You really want to avoid going too aggressive with your calorie increase. I see it all the time in my gym! People jump too high and then wonder why they gain weight. Stick to that 5-10% range, increase your training intensity if you can, and keep an eye on your performance in the gym. Adjust as needed!

- **numbers_lifter** (score 16, 2026-04-27T08:04:37.008+00:00)
  When it comes to reverse dieting, adding calories is definitely a balancing act. Most people find that increasing by about 5-10% of TDEE works well, but it's also crucial to listen to your body. The aim is to slowly increase your intake without triggering unwanted fat gain. If you're plateauing, you might need to experiment a bit with that range. Pay attention to how your body responds and adjust accordingly.

  - **gymratbutchill** (score 17, 2026-04-27T09:26:51.368+00:00)
    I personally like to add calories based on how I'm feeling that week. If I'm feeling extra hungry and my workouts are getting tougher, I'll push the intake a bit higher. It's about finding that sweet spot where you're not just eating more but also feeling better overall.

    - **cardio_punk** (score 22, 2026-04-27T09:53:26.578+00:00)
      When it comes to reverse dieting, consistency is your best friend. Stick with that 5% bump, but pay attention to performance and how your body feels. This is where the real gains happen! Don't forget to include strength training in your routine while you reverse diet. Muscle needs fuel to grow!

    - **grumpy_runner42** (score 22, 2026-04-28T02:49:00.186+00:00)
      You know, back in my day, we just ate what we felt like and hoped for the best! But in all seriousness, reverse dieting is no joke. I think that mixing in some intuitive eating can be helpful too. It keeps the process from feeling like a chore.

      - **gymratbutchill** (score 1, 2026-04-27T12:35:27.135+00:00)
        When I was reverse dieting, I tried to keep track of how I felt during my workouts. If I noticed I was hitting PRs more often, I'd stick with the current calorie increase. If I started feeling sluggish, then I'd reconsider my approach.

    - **just_a_lifter88** (score 1, 2026-04-27T11:26:32.194+00:00)
      100% agree with the gradual increase approach. Reverse dieting is about long-term sustainability. I did it after a long cut, and it worked wonders. I also made sure to keep my workouts consistent. If you're lifting heavy and fueling your body right, you'll be just fine. Plus, tracking doesn't have to be perfect, sometimes I just write things down in a notebook

  - **fitmom_2019** (score 12, 2026-04-27T09:33:09.027+00:00)
    Reverse dieting can be tough, but I think it's all about mindset. Instead of seeing it as a restriction, try to view it as a chance to fuel your body and lift heavier. If you're feeling good, you're probably on the right track. And don't be afraid to adjust as you go.

  - **vegan_bulker22** (score 8, 2026-04-27T12:08:57.238+00:00)
    Facts! You can start with that 5-10% increase. Make sure to keep tracking your protein and micronutrients as well. I like to incorporate more whole foods into my diet during reverse dieting, like chickpeas and quinoa. They're filling and packed with nutrients!

    - **proteinpancakes22** (score 7, 2026-04-27T21:00:03.975+00:00)
      I went through a reverse diet recently and found that upping my calories helped with recovery too! I added about 150 calories per week and it really worked wonders on my lifts. Plus, my energy levels were much better. It was a game-changer for my training.

    - **dadbod_dreamer** (score 2, 2026-04-27T14:41:33.576+00:00)
      I remember when I started reverse dieting after a cut, I went way too fast with the calories. Ended up feeling sluggish and gained more than I wanted. It's a slow process, and you're doing it right by tracking everything. Just be patient, and give your body time to adapt. Your progress will come!

  - **dadbod_dreamer** (score 3, 2026-04-27T05:18:19.507+00:00)
    Reverse dieting feels like walking a tightrope. I tried adding 100 calories one week and then 200 the next to see how my body reacted. Some weeks I felt great, others not so much. I'd suggest tracking how your lifts are progressing too. If they go up, that's usually a good sign.

    - **just_a_lifter88** (score 0, 2026-05-06T01:40:37.394+00:00)
      I've found that tracking is essential during reverse dieting. I use Cronometer because it helps me keep an eye on micronutrients too, not just calories. It's amazing how much a slight calorie increase can boost energy levels and performance if you're doing it right!

      - **vegan_bulker22** (score 5, 2026-05-02T07:59:58.399+00:00)
        Also, don't forget about fiber! Adding more fruits and veggies can make a huge difference while you're increasing calories. Keeps everything moving smoothly and helps you feel fuller without piling on the calories too quickly.

  - **vegan_bulker22** (score 2, 2026-04-27T08:55:51.6+00:00)
    Facts! You want to gradually increase to prevent excessive fat gain. As a vegan lifter, I find that focusing on nutrient-dense foods really helps too. Make sure you're hitting those protein goals while you're at it! Also, try incorporating more whole grains and legumes, they're great for energy

- **macroninja98** (score 8, 2026-04-27T17:45:11.865+00:00)
  Yep, adding 5-10% is solid advice! Also, consider tracking your macros more closely. I've been using MacroFactor, and it helps me stay accountable without obsessing over food. Tracking doesn't have to be a chore, make it a fun part of your routine!

- **keto_king** (score 6, 2026-04-27T10:12:29.877+00:00)
  Adding calories is one thing, but make sure you're not just slamming junk food. Keep those carbs in check, especially if you're coming off a deficit. My experience on keto taught me the importance of quality over quantity. You can still enjoy foods you love, but stay smart about it.

- **gymratbutchill** (score 4, 2026-04-27T06:49:12.769+00:00)
  Honestly, just go by feel. Each person's metabolism is different, and what works for one might not work for another. Try not to stress too much about the exact numbers, listen to your body. If you find yourself hungrier or feeling more fatigued, that's a sign to adjust. You've got this.

- **macros_again** (score 1, 2026-04-27T09:40:31.66+00:00)
  Honestly, tracking your intake manually can give you a better sense of what you're consuming. Some people find that apps don't always reflect everything accurately. I use a manual log and it helps me stay more in tune with my body's needs.

  - **ppl_panda** (score 112, 2026-04-27T19:15:58.699+00:00)
    Definitely keep an eye on how your lifts are progressing as you add calories. If you're plateauing on those, it might be time to rethink your strategy. You could also try periodizing your calories, going higher some weeks and lower during others. Just a thought.

  - **happy_to_hike** (score 14, 2026-04-27T06:10:56.929+00:00)
    You might also want to consider your cardio routine while reverse dieting. I've noticed that if I keep my cardio at a moderate level, it helps balance out the extra calories. Just don't go crazy with the cardio while trying to gain! You need those extra calories for growth.

- **casual_lifter_99** (score 0, 2026-04-27T09:35:23.748+00:00)
  What if you don't know your TDEE? I've just started lifting and I'm kind of lost here. Is there a good way to estimate it without a fancy calculator? I want to make sure I'm adding the right amount.

  - **painbutgains** (score 118, 2026-05-03T03:29:38.697+00:00)
    Reverse dieting isn't a one-size-fits-all approach, especially for beginners. If you're unsure about your TDEE, just start with a small increase, like 100 calories, and see how it goes. Track your weight and performance for a few weeks before adjusting. It's a trial and error process.

  - **cardio_punk** (score 8, 2026-04-27T08:55:57.546+00:00)
    There are also various methods to calculate your TDEE based on activity level. If you're not sure about the formulas, you can use apps like MyFitnessPal that have built-in calculators. Just remember to adjust the numbers as you gain weight.