Maintenance Reset Calculator

Estimate how many calories you may need to maintain your weight — and “reset” after dieting.

A maintenance reset helps you take a break from dieting, stabilize habits, and find a sustainable calorie level.

How to Use the Calculator

Enter your age, sex, height, and weight
Choose your activity level
Select your goal (plateau, burnout, post-diet, or general maintenance)
Click Calculate Maintenance Reset

Your estimated maintenance range and reset guidance will appear below.

If you’ve been dieting for a while, it’s common to feel worn down, stuck, or unsure what to do next. A maintenance reset (sometimes called a diet break) is a period where you eat closer to your maintenance calories to support consistency, recovery, and long-term progress.

This calculator helps you estimate:

Your maintenance calories (TDEE)
A maintenance range (not one perfect number)
A suggested reset duration to focus on stability

What a Maintenance Reset Is

A maintenance reset is not “giving up.” It’s a strategy to:

Practice eating consistently without aggressive restriction
Stabilize energy and routine
Reduce diet fatigue
Prepare for a more sustainable next phase

For many people, consistency at maintenance can make future progress easier.

Maintenance Range Explanation

Your maintenance calories are best viewed as a range, not a single exact number. Daily activity, sleep, stress, and routine all affect calorie needs.

If you land within your maintenance range most days, you’re generally in a good place.

Suggested Reset Duration

A reset period is often used as a “stability phase.” Many people choose a reset lasting 1–4 weeks, depending on how long they’ve been dieting and how they feel.

This tool provides general guidance — your best duration depends on your goals and consistency.

When a Reset Might Be Helpful

A maintenance reset can be useful if you:

Feel stuck in a weight-loss plateau
Have been in a calorie deficit for a long time
Feel low energy, overly hungry, or burned out
Want to build habits before starting another cut

Next Steps

Want to plan your next phase?

After a maintenance reset, many people choose a moderate calorie deficit they can maintain.

👉 Calculate a Calorie Deficit

Or if you already have a deficit:
👉 Estimate Your Weight Loss Timeline

FAQ

What is a maintenance reset?
A maintenance reset is a period of eating closer to maintenance calories to support consistency and reduce diet fatigue.

Will I gain weight eating at maintenance?
Maintenance aims to keep weight stable, but daily fluctuations are normal.

How long should a maintenance reset be?
Many people use 1–4 weeks, depending on goals and how they feel.

Is this the same as reverse dieting?
Not exactly. Reverse dieting typically increases calories gradually, while a reset focuses on stability near maintenance.

Disclaimer

This calculator is for informational purposes only and does not provide medical or dietary advice. For personalized guidance, consult a qualified professional.