Reverse Dieting increases calories in planned steps after a deficit to stabilize weight and training.
| Signal | Action |
|---|---|
| Completed fat-loss phase | Add 2%–5% calories per week until weight stabilizes and performance recovers |
| Weight jumps >0.5% per week | Hold the current intake for 1–2 weeks |
| Training feels flat | Shift more carbs to training days without raising weekly calories |
| Adherence low | Simplify meals and keep protein steady while calories rise |
Maintenance Calories are the intake that keeps body weight stable over time.
Calorie Targets set daily energy intake to match your goal and training demands.
Adaptive Calorie Goals adjust your daily calories using recent activity, intake, and body-weight trends to keep you on track.
