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
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
calculatedNote: 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
calculatedNote: This meal should be consumed within 1 hr from training completion.
Pre-workout meal
calculated
Training
calculatedNote: 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
calculatedSince 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 mealRecommended dosage: 2 g EPA and 1.5 g DHA per day.
Vitamin D
After Last mealRecommended Dosage: 2000 IU/day.
Calcium
After Last mealNote: Calcium is not needed if dairy is consumed on a daily basis.
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Understanding the IF Calculator
Now, let’s dive into the specifics of the IF Calculator and how it can assist you in optimizing your intermittent fasting routine.
1. Determining Your Fasting Window
The IF Calculator helps you determine the most suitable fasting window based on your goals and lifestyle. It considers factors such as your activity level, body composition, and desired rate of weight loss. By inputting this information, you can customize your fasting schedule for optimal results.
2. Tracking Caloric Intake
While intermittent fasting primarily focuses on the timing of meals, caloric intake is still a crucial aspect of achieving your fitness goals. The IF Calculator can also provide guidance on your daily caloric needs, ensuring you maintain an appropriate calorie deficit or surplus, depending on your objectives.
3. Incorporating Exercise
Physical activity plays a significant role in any fitness regimen, and intermittent fasting is no exception. The IF Calculator can help you tailor your exercise routine to complement your fasting schedule. It takes into account factors such as workout intensity, duration, and preferred training style, enabling you to maximize performance and results.
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.
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.
Implementing Intermittent Fasting Safely
While intermittent fasting can be highly beneficial, it’s important to approach it with caution and prioritize your well-being. Here are some essential tips for implementing intermittent fasting safely:
Start gradually: If you’re new to intermittent fasting, begin with shorter fasting windows and gradually increase the duration as your body adjusts.
Stay hydrated: Drink plenty of water during fasting periods to stay hydrated and support optimal bodily functions.
Focus on nutrient-dense meals: Ensure that your eating windows consist of balanced, nutrient-dense meals to meet your body’s nutritional needs.
Listen to your body: Pay attention to your body’s signals and adjust your fasting schedule or eating patterns if you experience any negative effects.
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!
Sources:
Study on the Effects of Intermittent Fasting on Weight Loss: Link
Research on the Impact of Intermittent Fasting on Insulin Sensitivity: Link
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