Intermittent Fasting Calculator
This IF (Intermittent Fasting) Calculator is a great tool to help you with Cycling between Eating and Fasting.
Intermittent Fasting Calculator
Please fill out the form correctly
Fasting start date & time
TDEE
Note: If you've haven't calculated your TDEE yet, please use our TDEE Calculator.
Protocol
No. of meals a day
No. of Pre-workout meals
Rest/Workout Split
Macro Split
Know your Rest & Workout day Macros
Rest Day
calculated Low Carb High Fat- 20C/40P/40F
Training Day
calculated High Carb Low Fat - 40C/40P/20F
Timings
Meal and Training timings
Fasted Training
calculated Note: Training can be performed anytime within the above time frame.
First meal
Â
Second meal
Â
Third/Last meal
Â
Pre-workout meal
Â
Training
 Note: Training should happen within 3 hrs from conusming the pre-workout meal.
Post-workout meal
calculated Note: This meal should be consumed within 1 hr from training completion.
Pre-workout meal
calculated
Training
calculated Note: Training should happen within 3 hrs from conusming the pre-workout meal.
Second/Last Meal
 Note: This meal should be consumed with a gap of 8 hrs from the Post-workout meal. As this will end the 8 hr feeding window. Note: This meal should be consumed with a gap of 10 hrs from the Post-workout meal. As this will end the 10 hr feeding window.
For Instance: If your "Fasted Training" started at 01:00 pm and ended at 02:00 pm then your "Post-workout meal" consumption should start precisely at 03:00 pm.
Note: Technically this "2 meals/day with 1 pre-workout meal" configuration won't come under 14/10 hrs fast/feed. As there are only 2 meals a day, one will become pre-workout meal and another will become post workout meal. As Pre-workout meal should be eaten 3 hrs before Training and post-workout meal within 1 hr after training completion, this shrinks the 10 hr feeding window to a 4 hr window. So this setup will become a 20/4 hrs fast/feed. If you want a strict 14/10 hrs fast/feed please go for either a 2 meal configuration(No. of Pre-workout meals=None) or any of the 3 meal configurations.
For Instance: If your "Fasted Training" started at 01:00 pm and ended at 02:00 pm then your "Post-workout meal" consumption should start precisely at 03:00 pm, with this meal your 10 hr feeding window opens. So your "Second/Last meal" should end at 1:00 am, with this meal your 10 hr feeding window ends and your fasting phase begins.
For Instance: If your "Fasted Training" started at 01:00 pm and ended at 02:00 pm then your "Post-workout meal" consumption should start precisely at 03:00 pm, with this meal your 8 hr feeding window opens. So your "Second/Last meal" should end at 11:00 pm, with this meal your 8 hr feeding window ends and your fasting phase begins.
Note: Technically this "one meal" configuration won't come under 16/8 hrs fast/feed, as there is only one meal a day this setup will essentially become a 23/1 hrs fast/feed. If you want a strict 16/8 hrs fast/feed please go for either a 2 meal configuration(No. of Pre-workout meals=None) or any of the 3 meal configurations.
Note: Technically this "one meal" configuration won't come under 14/10 hrs fast/feed, as there is only one meal a day this setup will essentially become a 23/1 hrs fast/feed. If you want a strict 14/10 hrs fast/feed please go for either a 2 meal configuration(No. of Pre-workout meals=None) or any of the 3 meal configurations.
Note: Technically this "2 meals/day with 1 pre-workout meal" configuration won't come under 16/8 hrs fast/feed. As there are only 2 meals a day, one will become pre-workout meal and another will become post workout meal. As Pre-workout meal should be eaten 3 hrs before Training and post-workout meal within 1 hr after training completion, this shrinks the 8 hr feeding window to a 4 hr window. So this setup will become a 20/4 hrs fast/feed. If you want a strict 16/8 hrs fast/feed please go for either a 2 meal configuration(No. of Pre-workout meals=None) or any of the 3 meal configurations.
Note: Technically this "one meal" configuration won't come under 16/8 hrs fast/feed, as there is only one meal a day this setup will essentially become a 23/1 hrs fast/feed. If you want a strict 16/8 hrs fast/feed please go for either a 2 meal configuration(No. of Pre-workout meals=None) or any of the 3 meal configurations.
Note: Technically this "2 meals/day with both as pre-workout meals" configuration won't come under 16/8 hrs fast/feed. As there are only 2 meals a day, and both becoming pre-workout meals, one should be eaten 7 hrs before training and the other should be eaten 3 hrs before training. This shrinks the 8 hr feeding window to a 4 hr window. So this setup will essentially become a 20/4 hrs fast/feed. If you want a strict 16/8 hrs fast/feed please go for either a 2 meal configuration(No. of Pre-workout meals=None) or any of the 3 meal configurations.
Note:Technically this "2 meals/day with both as pre-workout meals" configuration won't come under 14/10 hrs fast/feed. As there are only 2 meals a day, and both becoming pre-workout meals, one should be eaten 7 hrs before training and the other should be eaten 3 hrs before training. This shrinks the 10 hr feeding window to a 4 hr window. So this setup will essentially become a 20/4 hrs fast/feed. If you want a strict 14/10 hrs fast/feed please go for either a 2 meal configuration(No. of Pre-workout meals=None) or any of the 3 meal configurations.
Note:Technically this "2 meals/day with 1 pre-workout meal" configuration won't come under 14/10 hrs fast/feed. As there are only 2 meals a day, one will become pre-workout meal and another will become post workout meal. As Pre-workout meal should be eaten 3 hrs before Training and post-workout meal within 1 hr after training completion, this shrinks the 10 hr feeding window to a 4 hr window. So this setup will become a 20/4 hrs fast/feed. If you want a strict 14/10 hrs fast/feed please go for either a 2 meal configuration(No. of Pre-workout meals=None) or any of the 3 meal configurations.
Key Points
Calories and Supplementation details
10g BCAA or 30g Whey
calculated
Post-workout meal
calculated Since 1% to 5% of your Training Day Calories are used for ingesting BCAA or Whey, your Post-workout meal should contain 90 to 95% of your Training Day Calories.
First meal
 20% of your Training Day Calories.
Post-workout meal
 20% of your Training Day Calories.
Second meal
 20% of your Training Day Calories.
Pre-workout meal
 20% of your Training Day Calories.
Last meal
 20% of your Training Day Calories.
Multi-vitamin
After Last meal
Fish-oil
After Last meal Recommended dosage: 2 g EPA and 1.5 g DHA per day.
Vitamin D
After Last meal Recommended Dosage: 2000 IU/day.
Calcium
After Last meal Note: Calcium is not needed if dairy is consumed on a daily basis.
The past cannot be changed. The future is yet in our power.
Let's do this.
Intermittent Fasting Methods
There are many different ways to fast, in our calculator we include the most popular fasting method such as:
- 16/8 method (fast for 16 hours and feed for 8)
- 14/10 (fast for 14 hours and feed for 10)
- OMAD (one meal a day)
- OMAD (23:1)
- OMAD (22:2)
- OMAD (20:4)
I think this one might be broken right now. It’s not doing anything after clicking “calculate”/
Thanks for reporting the issue, try now!