Fasting Calculator – Intermittent Fasting Calculator

Intermittent fasting (IF) has emerged as a powerful strategy for weight management and overall well-being, capturing the attention of health enthusiasts worldwide. Research from the National Institute on Aging highlights wide-ranging health benefits of intermittent fasting, including improvements in obesity, diabetes, cardiovascular disease, cancers, and neurological disorders. Another 2023 study published by the National Library of Medicine found intermittent fasting to be a safer alternative to calorie restriction, with improvements in glucose and lipid profiles, weight levels, and inflammation

Intermittent fasting can be a beneficial practice for many individuals looking to improve their health and wellness. Try our intermittent fasting calculator designed to simplify your path to a healthier lifestyle. This tool helps personalize your fasting schedule, ensuring it aligns perfectly with your daily routine and health goals.

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
Carbohydrates20%calculated
Protein20%calculated
Fat20%calculated

Training Day

calculated High Carb Low Fat - 40C/40P/20F
Carbohydrates20%calculated
Protein20%calculated
Fat20%calculated

Timings

Meal and Training timings

Fasted Training

calculated Note: Training can be performed anytime within the above time frame.

First meal

 

Second meal

 

Third/Last meal

 

Pre-workout meal

 

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.

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What is Intermittent Fasting?

Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. It has gained popularity in the fitness community due to its potential health benefits and ability to support weight management goals. By strategically timing your meals and extending the fasting window, you can tap into the body’s natural metabolic processes and achieve remarkable results.

Types of Intermittent Fasting

 There are several types of intermittent fasting, including:

  1. Time-Restricted Feeding (TRF): This method involves fasting for a specific period each day and consuming all meals within a designated window. For example, a common approach is the 16/8 method, where individuals fast for 16 hours and consume all their daily calories within an 8-hour window.
  2. Alternate-Day Fasting (ADF): With this approach, individuals alternate between fasting days and non-fasting days. On fasting days, calorie intake is severely restricted or completely avoided, while on non-fasting days, individuals eat normally.
  3. 5:2 Diet: In this variation, individuals eat normally for five days of the week and restrict calorie intake to around 500-600 calories on two non-consecutive days.
  4. Extended Fasting: This method involves fasting for longer periods, typically ranging from 24 hours to several days. Extended fasts may be conducted occasionally for health benefits but require careful planning and monitoring.

These different types of intermittent fasting allow individuals to choose the approach that best fits their lifestyle and health goals. Each method offers unique benefits and considerations, and it’s essential to consult with a healthcare professional before starting any fasting regimen, especially for those with underlying health conditions.

The Benefits of Intermittent Fasting

1. Weight Loss and Body Composition

Intermittent fasting can be an effective tool for weight loss and improving body composition. By limiting your eating window, you naturally reduce calorie intake, which can create a calorie deficit necessary for shedding excess pounds. Additionally, fasting promotes increased fat oxidation, helping your body burn stored fat for energy.

2. Improved Insulin Sensitivity

Intermittent fasting has been shown to enhance insulin sensitivity, which is crucial for maintaining stable blood sugar levels and preventing insulin resistance. By reducing insulin resistance, your body can efficiently utilize glucose, potentially reducing the risk of developing type 2 diabetes.

3. Enhanced Autophagy

Autophagy is the body’s natural process of cellular renewal and detoxification. During fasting periods, autophagy is upregulated, allowing cells to remove damaged components and optimize their functionality. This process has been linked to various health benefits, including improved longevity and reduced risk of age-related diseases.

4. Increased Growth Hormone Levels

Fasting triggers an increase in growth hormone production, which can have positive effects on muscle growth, fat loss, and overall body composition. Higher growth hormone levels support lean muscle mass preservation and promote the breakdown of stored fat for energy.

Step-by-Step Guide to Using the Intermittent Fasting Calculator:

1. Enter Fasting Start Date & Time: Start by inputting the date and time when you intend to begin your fasting period. This marks the beginning of your fasting window.

2. Provide Total Daily Energy Expenditure (TDEE): Input your Total Daily Energy Expenditure (TDEE), which represents the number of calories your body typically burns in a day, including activity and exercise.

3. Select the Intermittent Fasting Protocol: Choose the intermittent fasting protocol that best fits your preferences and goals from the following options:

    • Leangains 16:8
    • Leangains 14:10
    • OMAD 23:1
    • OMAD 22:2
    • OMAD 20:4

4. Select the Number of Pre-Workout Meals: Decide whether you’ll have any pre-workout meals before exercising. Choose either “None” or “One” based on your preference.

5. Choose the Rest/Workout Split: Select the Rest/Workout Split that aligns with your fitness goals and calorie requirements from the following options:

    • Body Recomp (-20%/+20%)
    • Fat Loss (-20%/0%)
    • Weight Loss (-25%/-5%)
    • Rapid Weight Loss (-30%/-10%)
    • Clean Bulk (-10%/+20%)
    • Weight Gain (0%/+25%)
    • Rapid Weight Gain (+5%/+30%)

6. Click the “CALCULATE” Button: After inputting all the necessary information, click the “CALCULATE” button to generate your personalized intermittent fasting plan.

7. Results Provided by the Calculator:

  • Rest Day Data:
    • Low Carb High Fat
    • Carbohydrates (in grams)
    • Protein (in grams)
    • Fat (in grams)
  • Training Day Data:
    • Calories
    • High Carb Low Fat
    • Carbohydrates (in grams)
    • Protein (in grams)
    • Fat (in grams)
  • Meal and Training Timings:
    • Fasted Training
    • Post-workout meal timing
  • Key Points and Supplementation Details:
  1. 10g BCAA or 30g Whey
  2. Post-workout meal
  3. Calories
  4. Multi-vitamin
  5. Fish-oil
  6. Vitamin D
  7. Calcium

Follow these steps to efficiently utilize the Intermittent Fasting Calculator

Implementing Intermittent Fasting Safely

It’s important to approach intermittent fasting safely and thoughtfully, especially considering individual health conditions and nutritional needs. Here are some key considerations and tips for implementing intermittent fasting safely.

Health Benefits

Research has suggested several potential benefits of intermittent fasting:

  • Weight Loss and Fat Loss: By reducing calorie intake and altering hormone levels to facilitate weight loss, IF can lead to significant weight and fat loss without necessarily requiring calorie counting.
  • Improved Metabolic Health: IF can improve various metabolic risk factors, including insulin sensitivity, blood pressure, cholesterol levels, and inflammatory markers, which may contribute to reduced risk of type 2 diabetes and cardiovascular diseases.
  • Brain Health: Animal studies suggest IF may improve brain health and could potentially reduce the risk of neurological diseases, though more human research is needed.

Safety and Precautions

While IF can offer benefits, it’s not suitable for everyone. Here are some precautions and tips for implementing IF safely:

  • Consult Healthcare Providers: Before starting IF, especially if you have underlying health conditions or are pregnant, breastfeeding, underweight, or have a history of eating disorders.
  • Hydration: Stay well-hydrated during fasting periods by drinking plenty of water and non-caloric beverages.
  • Nutrient-Dense Foods: Focus on eating nutrient-dense foods during eating windows to ensure adequate intake of vitamins, minerals, and other essential nutrients.
  • Gradual Start: Begin with less restrictive forms of IF and gradually increase fasting periods to allow your body to adjust.
  • Listen to Your Body: Pay attention to how your body responds to IF. If you experience adverse effects, such as excessive hunger, mood changes, or fatigue, reconsider your approach or consult with a healthcare professional.
  • Avoid Overeating: Resist the urge to overeat during eating periods, which can negate the benefits of fasting.

Potential Risks

  • Nutrient Deficiencies: Restricted eating windows may lead to inadequate nutrient intake if not carefully planned.
  • Disordered Eating Patterns: IF may exacerbate or contribute to disordered eating behaviors in susceptible individuals.

Conclusion

Intermittent fasting, when implemented correctly, can be a powerful tool in achieving your fitness goals. By utilizing the IF Calculator and following the guidelines provided in this comprehensive guide, you can optimize your intermittent fasting routine for maximum effectiveness. Remember to prioritize your health and well-being throughout the process. Here’s to your success in reaching your fitness aspirations with intermittent fasting!

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