Intermittent Fasting Calories Calculator

Intermittent Fasting Calories Calculator helps you calculate the calories you should intake on a fasting day vs. a normal day.

Enter your age, weight, height, and choose your gender, activity level, and fasting method to calculate the intermittent calorie intake.

In case you don’t know, intermittent fasting is all about when you eat compared to other diet techniques focusing on what you eat.

The fasting method 5: 2 means you eat as you normally eat for 5 days, and then go for fasting for 2 days.

Intermittent Fasting Calories Calculator

You might want to determine calories by heart rate or anaerobic threshold.

Understanding Intermittent Fasting

Intermittent fasting is an eating pattern that alternates between periods of fasting and eating. Unlike traditional diets that focus on what you eat, intermittent fasting primarily emphasizes when you eat. This approach can lead to various health benefits, including weight loss, improved insulin sensitivity, and enhanced metabolic health.

Benefits of Intermittent Fasting

Intermittent fasting may offer several potential benefits:

  1. Weight loss: By reducing overall calorie intake, intermittent fasting can help create a calorie deficit, leading to weight loss.
  2. Improved insulin sensitivity: Fasting periods can help regulate insulin levels, potentially reducing the risk of type 2 diabetes.
  3. Enhanced metabolic health: Alternating between fasting and eating can boost metabolic processes.
  4. Reduced inflammation: Some studies suggest that intermittent fasting may help reduce inflammation in the body.
  5. Increased fat burning: During fasting periods, the body may switch to burning stored fat for energy.

How to Use the Intermittent Fasting Calculator?

Our intermittent fasting calculator is designed to be user-friendly and provide personalized recommendations. Here’s how to use it:

  1. Enter your age
  2. Select your biological sex
  3. Input your weight in kilograms
  4. Enter your height in centimeters
  5. Choose your activity level
  6. Select your preferred fasting method
  7. Click “Calculate” to receive your results

The calculator will then provide you with information about your daily calorie needs and recommended calorie intake during fasting periods.

Intermittent Fasting Methods

There are several popular intermittent fasting methods. Our calculator currently supports the 5:2 diet, but let’s explore other common approaches:

5:2 Diet

The 5:2 diet involves eating normally for five days of the week and restricting calorie intake to 500-600 calories on the other two non-consecutive days. This method allows for flexibility while still providing the benefits of fasting.

16/8 Method

This method involves fasting for 16 hours and eating during an 8-hour window each day. For example, you might eat between 12 PM and 8 PM and fast from 8 PM to 12 PM the next day.

Alternate-Day Fasting

Alternate-day fasting involves fasting every other day. On fasting days, calorie intake is typically limited to 500-650 calories.

Managing Your Fasting Plan

Once you’ve used the intermittent fasting calculator and chosen your fasting method, consider these tips for success:

Start Gradually

If you’re new to intermittent fasting, it’s best to start with shorter fasting periods and gradually increase the length. This allows your body to adapt to the new eating pattern.

Stay Hydrated

During fasting periods, it’s crucial to stay hydrated. Water, unsweetened tea, and black coffee are generally acceptable beverages during fasting.

Listen to Your Body

Pay attention to how your body responds to fasting. If you experience persistent hunger, fatigue, or other negative symptoms, you may need to adjust your fasting plan.

Maintain a Balanced Diet

During eating periods, focus on consuming nutrient-dense foods to ensure you’re meeting your nutritional needs.

Calorie Counting and Intermittent Fasting

While intermittent fasting focuses on when you eat, paying attention to what and how much you eat is still important. The calculator provides information about your calorie needs, which can be helpful for weight management.

Understanding Calorie Needs

Your daily calorie needs are based on several factors, including your age, sex, weight, height, and activity level. The calculator uses this information to estimate your basal metabolic rate (BMR) and total daily energy expenditure (TDEE).

Calorie Intake During Fasting Periods

For methods like the 5:2 diet, the calculator will provide a recommended calorie intake for fasting days. This is typically around 25% of your normal calorie needs.

Calorie Deficit for Weight Loss

If your goal is weight loss, you’ll need to create a calorie deficit. This means consuming fewer calories than your body burns. The intermittent fasting calculator can help you determine an appropriate calorie target for weight loss.

Tracking Your Progress

To maximize the benefits of intermittent fasting, consider tracking your progress. This can include:

  1. Monitoring your weight
  2. Keeping a food diary
  3. Tracking your fasting periods
  4. Noting any changes in energy levels or overall well-being

Many intermittent fasting apps and fasting trackers are available to help you stay on track with your fasting schedule and monitor your progress.

Potential Challenges and How to Overcome Them

While intermittent fasting can be an effective approach for many people, it’s not without challenges. Here are some common issues and strategies to address them:

Managing Hunger During Fasting

Hunger can be a significant challenge, especially when you’re first starting intermittent fasting. To manage hunger:

  • Stay hydrated
  • Keep yourself busy during fasting periods
  • Gradually increase fasting duration to allow your body to adapt

Maintaining Social Eating

Intermittent fasting can sometimes interfere with social eating. To navigate this:

  • Choose a fasting schedule that aligns with your social life
  • Be flexible with your fasting schedule when necessary
  • Communicate your fasting plan with friends and family

Avoiding Overeating During Eating Periods

Some people may be tempted to overeat during non-fasting periods. To prevent this:

  • Plan your meals in advance
  • Focus on nutrient-dense foods
  • Eat slowly and mindfully

Important Considerations

While intermittent fasting can be beneficial for many people, it’s not suitable for everyone. It’s important to consult with a healthcare professional before starting any new diet or fasting regimen, especially if you have existing health conditions or are taking medications.

Intermittent fasting may not be appropriate for:

  • Pregnant or breastfeeding women
  • People with a history of eating disorders
  • Individuals with certain medical conditions, such as diabetes or low blood pressure

Remember, the intermittent fasting calculator provides general recommendations based on the information you input. Your individual needs may vary, and it’s always best to work with a healthcare provider or registered dietitian to create a personalized plan.


The intermittent fasting calculator is a valuable tool for anyone interested in exploring this eating pattern. By providing personalized recommendations based on your individual characteristics and chosen fasting method, it can help you start your intermittent fasting journey on the right foot.

Remember that intermittent fasting is not a one-size-fits-all solution. It’s important to listen to your body, stay flexible, and make adjustments as needed. With patience and consistency, intermittent fasting can be an effective approach to improve your health and reach your weight loss goals.

Whether you’re looking to lose weight, improve your metabolic health, or simply try a new approach to eating, the intermittent fasting calculator can provide you with a solid starting point. Use it as a guide, but always prioritize your overall health and well-being as you embark on your intermittent fasting journey.

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