Fasting Calculator | WordPress Calculators

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

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

No. of meals a day

One Two Three

No. of Pre-workout meals

None One Two Three

Rest/Workout Split

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%)

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 "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.