How to end a calorie deficit (reverse diet)

15 Aug 2026 · 1 min

Watch on YouTube

1:11

In this instructional video, Eric Roberts explains how to transition out of a calorie deficit without regaining lost weight by using reverse dieting. He outlines two main approaches: a gradual method that adds 100–150 kcal each day for a full week, repeated over 6–10 weeks to reach new maintenance calories, and a direct method that jumps straight to the calculated maintenance level using a calorie calculator. Roberts emphasizes that maintaining the habits built during the deficit—consistent protein intake, portion control, and daily walks—is more crucial than the exact calorie numbers. He encourages viewers to keep these habits to avoid future dieting and offers a free calorie calculator via a link in his bio.

Chapters

You finished a calorie deficit. Congrats! This is when most people gain their weight back. And so to avoid that, I'm gonna teach you about reverse dieting. First, you don't just go back to eating whatever you want, stop tracking calories, and be an FF, a fat fuck. You have 2 options. Number one, add back 100 to 150 calories per day for one full week. Do this every week for the next 6 to 10 weeks, and now you will work back up to your new maintenance calories. The second option, just jump straight back to your new maintenance calories. You can use a calorie calculator to enter your current information to find out what that is. But here's the part that matters more than your exact calorie numbers. You need to keep the skills. Protein at every meal, portion control, daily walks. The deficit didn't change your body, the habits did. If you keep them up, you'll never have to diet again. I hope this helped, and if you want to use my free calorie calculator, just click the link in my bio.