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Intermittent Fasting Calorie Formula:
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Intermittent fasting calorie intake refers to the recommended daily calorie consumption during eating windows to achieve weight loss while practicing intermittent fasting. It typically involves creating a 500-calorie deficit from your TDEE.
The calculator uses the intermittent fasting calorie formula:
Where:
Explanation: This formula creates a moderate calorie deficit that supports sustainable weight loss while maintaining energy levels during fasting periods.
Details: While intermittent fasting helps with time-restricted eating, maintaining an appropriate calorie deficit is crucial for effective weight loss and metabolic health improvements.
Tips: Enter your calculated TDEE value in kcal/day. Ensure you have an accurate TDEE measurement for best results. The calculator will determine your optimal intermittent fasting calorie intake.
Q1: Why subtract 500 calories from TDEE?
A: A 500-calorie deficit creates approximately 1 pound (0.45 kg) of weight loss per week, which is considered safe and sustainable.
Q2: Should calorie intake vary on fasting vs feeding days?
A: For most intermittent fasting protocols, daily calorie intake remains consistent, though meal timing and distribution may vary.
Q3: What if I'm very active?
A: Highly active individuals may need a smaller deficit to maintain energy levels and performance. Consult a nutritionist for personalized advice.
Q4: Can I create a larger deficit for faster results?
A: Larger deficits may lead to faster weight loss but can cause muscle loss, nutrient deficiencies, and metabolic adaptation. Moderate deficits are recommended.
Q5: How often should I recalculate my calorie needs?
A: Recalculate every 4-6 weeks or after significant weight loss (5-10% of body weight) to adjust for metabolic changes.