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Diet Break & Recovery

Coming off a diet phase? Plan a reverse diet, schedule refeeds, and bring your calories back up without whiplash.

1
TDEE Calculator

Recalculate your TDEE at your new body weight after dieting.

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2
Reverse Diet

Plan a gradual calorie increase to come out of a deficit without a big rebound.

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3
Refeed Calculator

Schedule planned refeed days to make a longer diet phase easier to sustain.

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4
Macro Calculator

Adjust your macro split as calories come back up.

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5
Stress Score

Long diet phases can wear on stress and mood. Worth a check-in before you keep pushing.

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6
Sleep Cycle

Lean on sleep while your body transitions out of the diet phase.

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Ready to start?

Jump into the first step and start building your plan.

Go to step 1: TDEE Calculator