Intermittent Fasting Calculator

How to Use the Intermittent Fasting Calculator

The Intermittent Fasting Calculator is a useful tool designed to help you determine your caloric needs and other dietary information based on your personal details and fasting preferences. Follow the steps below to use the calculator effectively.

Step 1: Enter Your Personal Information

• Age: Enter your age in the designated field. Note that your age should be between 18 and 120 years as per the validation requirements.
• Gender: Select your gender from the dropdown options. The available choices are ‘Male’ and ‘Female’, both of which are necessary inputs for accurate calculations.
• Weight: Input your weight in kilograms. Ensure that your weight is within the acceptable range of 30 kg to 300 kg.
• Height: Enter your height in centimeters. The acceptable height range is from 100 cm to 250 cm.

Step 2: Determine Your Activity Level

Select your usual activity level from the provided dropdown. This will be used to calculate your Total Daily Energy Expenditure (TDEE). The options include:

• Sedentary (little or no exercise): Factor of 1.2
• Lightly active (light exercise 1-3 days/week): Factor of 1.375
• Moderately active (moderate exercise 3-5 days/week): Factor of 1.55
• Very active (hard exercise 6-7 days/week): Factor of 1.725
• Extra active (very hard exercise & physical job): Factor of 1.9

Step 3: Select Your Fasting Method

Choose your preferred fasting method from the dropdown. This step is crucial in determining your calorie distribution throughout the fasting and eating periods. Options include:

• 16:8 Method (16 hours fast, 8 hours eating)
• 18:6 Method (18 hours fast, 6 hours eating)
• 20:4 Method (20 hours fast, 4 hours eating)
• 5:2 Method (5 days normal, 2 days restricted)

Step 4: Understand Your Results

Once you have input all the required information, the calculator will provide you with the following results:

• Basal Metabolic Rate (BMR): This is the number of calories your body needs at rest for basic bodily functions. It will be calculated using your weight, height, age, and gender.
• Total Daily Energy Expenditure (TDEE): This is the total number of calories you require daily based on your BMR and activity level.
• Calories During Fasting Window: This value will typically be 0 as caloric intake is restricted during fasting.
• Recommended Calories During Eating Window: The calculator will suggest how many calories you should consume during your eating period based on your chosen fasting method.
• Daily Protein Needs: This value provides an estimate of the amount of protein, in grams, required daily based on your weight.
• Daily Water Intake: A suggested daily water intake in liters, tailored to your weight.

By following these steps, you can effectively use the Intermittent Fasting Calculator to support your dietary needs and fitness goals.