UNDERSTAND THE METHOD
How to use this calculator
Supply a current intake and a higher maintenance estimate. Select a weekly increase. The final week stops at the maintenance value. This is a schedule based on your assumptions.
What the result can tell you
The schedule and comparison score are product heuristics. Research does not validate this exact sequence or prove that a gradual ramp prevents fat gain. Actual maintenance can differ from the supplied value.
Common questions
How does the weekly calorie ramp work?
Enter current intake and a higher supplied maintenance estimate. Select a weekly increase. The calculator estimates the number of weeks and stops the final week at the supplied maintenance value.
Does a gradual ramp prevent fat gain?
No. The schedule is a product heuristic based on your assumptions. Research does not validate this exact sequence, and actual maintenance can differ from the supplied value.
Sources & limitations
Sources checked September 12, 2026. These notes identify methods and assumptions. They have not received an independent clinical review.
- Weight regulation can change after weight loss.pubmed.ncbi.nlm.nih.gov
- Protein and resistance training evidence.pubmed.ncbi.nlm.nih.gov