Fasting Calculator

The Fasting Calculator helps users determine their Basal Metabolic Rate, Total Daily Energy Expenditure, fasting duration, eating window, suggested daily calories for weight loss, maintenance calories, and daily protein needs based on their inputted gender, age, weight, height, activity level, and fasting protocol.

Use Our Fasting Calculator

How to Use the Fasting Calculator

This guide will help you use the Fasting Calculator to determine your caloric needs and fasting schedule. Follow each step to input your details and understand the results provided by the calculator.

Step 1: Enter Your Gender

Select your gender from the dropdown menu. This selection is required as it helps in calculating your Basal Metabolic Rate (BMR).

Step 2: Enter Your Age

Input your age in years. Please ensure that the age is between 18 and 100 years as these are the valid range limits.

Step 3: Enter Your Weight

Enter your current weight in kilograms. The allowed range is from 30 kg to 300 kg. This value is crucial for calculating your BMR and protein needs.

Step 4: Enter Your Height

Provide your height in centimeters. The valid range is 100 cm to 250 cm. This will be used along with other data in determining your BMR.

Step 5: Select Your Activity Level

Choose your activity level from the list of options ranging from sedentary to very active. This selection helps in calculating your Total Daily Energy Expenditure (TDEE).

  • Sedentary (little or no exercise)
  • Lightly active (light exercise 1-3 days/week)
  • Moderately active (moderate exercise 3-5 days/week)
  • Very active (hard exercise 6-7 days/week)
  • Extra active (very hard exercise & physical job)

Step 6: Select a Fasting Protocol

Choose a fasting protocol from the available options. This will dictate the number of fasting hours you will observe.

  • 16:8 (16 hours fast, 8 hours eating window)
  • 18:6 (18 hours fast, 6 hours eating window)
  • 20:4 (20 hours fast, 4 hours eating window)
  • OMAD (23 hours fast, 1 hour eating window)

Understanding Your Results

Basal Metabolic Rate (BMR)

Your BMR is calculated based on your gender, weight, height, and age. It represents the number of calories your body needs at rest.

Total Daily Energy Expenditure (TDEE)

Your TDEE is derived by multiplying your BMR with your activity level. It reflects the total calories you need to maintain your current weight.

Fasting Duration and Eating Window

The calculator will output the fasting duration and eating window based on the selected fasting protocol. It helps you schedule your daily eating and fasting times.

Suggested Daily Calories for Weight Loss

Based on your TDEE, the calculator suggests a calorie intake that is 500 calories less, to aid in weight loss.

Maintenance Calories

The maintenance calories are equivalent to your TDEE, indicating the calorie intake required to maintain your current weight.

Daily Protein Needs

Calculate your daily protein requirements by multiplying your weight in kilograms by 1.8. This value supports muscle maintenance and growth during fasting.

Use the results to plan your fasting and dietary regimen effectively. Ensure to consult a healthcare provider or a nutritionist for personalized advice.