Calculate fasting hours easily with our Intermittent Fasting Calculator, FREE, Simple, and efficient.
Fasting Calculator
What is intermittent fasting?
Before I explain to you about the Intermittent Fasting Calculator, you need to know What is intermittent fasting?
Intermittent fasting is a well-known practice of health and wellness, it’s very popular nowadays.
It involves limited eating for a certain time so that the body can burn fat besides glucose.
There are several methods for intermittent fasting, you can choose what suits you best.
Some of them are listed below:
16/8 – means 16 hours of fasting and 8 hours of eating window.
12/12 – means 12 hours of fasting and 12 hours of eating window.
24-hour – Fasting the whole day and normal eating the next day.
5:2 – Five days of normal eating and fasting for two days. (500 to 600 calories reduce while fasting)
Like these there are many more methods, which we will cover separately in this post.
Why do intermittent fasting?
Intermittent fasting has many health and wellness benefits which you can acquire by doing it.
- Weight loss
- Metabolic health improvement
- Reduced inflammation
Fasting can be good for your overall health, that’s why you should do intermittent fasting as well.
What is a Fasting Calculator?
The fasting calculator is a tool to help you calculate fasting hours and the timing of your next meal.
It’s a very useful tool, if you have started fasting or going to start fast, it will help you a lot.
With it you can ensure a correct schedule for your fasting and eating, sometimes you can’t track down when to start fasting or when to end fasting it’s confusing and bad for your routine as well here Fasting Calculator comes to rescue you.
How to calculate intermittent fasting?
If you wish to calculate intermittent fasting there are many ways to do it, some of them are well-known and practiced by so many people.
It also depends on what you want to accomplish by fasting or your desired fasting period.
Intermittent Fasting Methods
| Fasting Methods | Feeding Period | 1 hour |
|---|---|---|
| 16/8 method | 16 hours | 8 hours |
| 18/6 method | 18 hours | 6 hours |
| 20/4 method | 20 hours | 4 hours |
| OMAD method | 23 hours | 1 hour |
| 24-hour method | 24 hours | next day |
| 5:2 method | 2 days (Limit up to 500-600 calories intake) | 5 days of normal eating |
These are some of the most practiced fasting methods, each method has it’s own benefits. usually, most beginners start with the 16/8 method, but keep in mind that before starting, you should first take a piece of advice from a healthcare professional, so that you can choose the best fasting plan according to your health condition.
Weight loss with intermittent fasting days
Keep in mind that weight loss during intermittent fasting depends on various aspects, such as how many calories you consume during the eating window, physical activity exercise, and your body metabolism.
Also, weight loss will be temporary if you don’t follow the fasting and start eating normally, you will gain weight in no time. that’s why I will suggest you to contact a healthcare professional doctor before starting your fasting practice.
| Fasting days | Weight loss (kg) | Weight loss (lbs) |
|---|---|---|
| Day 1 | 0.5 kg – 1 kg | 1.1 lbs – 2.2 lbs |
| Day 2 | 0.5 kg | 1.1 lbs |
| Day 3 | 0.5 kg – 1 kg | 1.1 lbs – 2.2 lbs |
| Day 4 | 0.2 kg – 0.5 kg | 0.4 lbs – 1.1 lbs |
| Day 5 | 0.5 kg | 1.1 lbs |
| Day 6 | 0.2 kg – 0.5 kg | 0.4 lbs – 1.1 lbs |
| Day 7 | 0.5 kg | 1.1 lbs |
| Total | 2.5 kg – 4 kg | 5.5 lbs – 8.8 lbs |
Who should not do intermittent fasting?
intermittent fasting is generally called safe for many people, but some individual people might find it difficult, it’s true if you come under the below categories then you should avoid or be cautious while practicing intermittent fasting.
- People with anorexia, bulimia, or binge eating disorder.
- Pregnant or breastfeeding woman.
- Individuals with diabetes.
- People with Low blood pressure.
- Children and teenagers.
- Women with irregular periods or hormonal imbalances.
These are some type of peoples Who should not do intermittent fasting. (medical supervision is needed if you want to)
What can I consume while fasting?
During intermittent fasting, you need to avoid anything that can spike your insulin or break your fast. however, there are many other things which you can consume freely without worrying about anything.
| Allowed | Avoid |
|---|---|
| Water | Milk & Cream |
| Black coffee (without sugar, cream, or milk) | Fruit juices & sodas |
| Herbal green tea | Bone broth |
| Electrolytes | Any type of sugar |
| Apple cider vinegar (1-2 teaspoons in water) | Alcohol |
| Zero-calorie sweeteners (stevia, monk fruit, erythritol) | Energy drinks |
While fasting you should not eat anything, after the fasting window is complete then you can eat but here you should choose only healthy food, such as nutrient-dense and whole foods that can support your fat loss.
How to manage hunger during fasting?
It’s an important question, managing hunger while fasting can be challenging, especially if you are starting new, but to control your hunger during fasting you can follow some of the below strategies.
- Stay hydrated (drink plenty of water)
- Drink black coffee or tea (no sugar)
- Eat more protein & fat-rich food in the eating window.
- Increase your fiber intake.
- Stay busy and distracted.
- Get enough sleep.
- Drink salt water or sugar-free electrolytes.
- Adjust your eating window if needed.
How many meals can we eat during the day?
The number of meals can be based on your fasting routine or personal choice. For your eating window, follow the meal frequency below.
| Fasting method | Eating window | Number of Meals | Example |
|---|---|---|---|
| 16/8 method | 8 hours | 2 main meals + 1 snack | 12 PM – Lunch, 7 PM – Dinner, 4 PM – Snack |
| 18/6 method | 6 hours | 2 meals (no snack) | 1 PM – Lunch, 7 PM – Dinner |
| 20/4 method | 4 hours | 1 – 2 meals | 3 PM – Big meal, 6 PM – Light snack |
| OMAD method | 1 hour | 1 large meal | 5 PM – Large meal |
Only knowing how many meals can we eat during the day is not enough, you need to plan your meals and what to eat as well.
2-3 Meals :
Meal 1 – High protein + fiber + healthy fats (chicken, fish, paneer, whole grains, veggies)
Snack – Optional, Nuts, greek yogurt, fruit, or boiled eggs.
Meal 2 – Lighter, Protein + fats (omelet, soup, grilled fish, salads)
1 Large Meal :
Large meal – Protein + healthy fats + carbs + fiber (Grilled chicken, quinoa, avocado, mixed vegetables)
FAQs
Sources
Sources & References:
These are the references for the above intermittent fasting information:
Varady, K. A. (2011). Intermittent versus daily calorie restriction: which diet regimen is more effective for weight loss? Obesity Reviews, 12(7), e593-e601.
Patterson, R. E., Laughlin, G. A., Sears, D. D., LaCroix, A. Z., Marinac, C. R., Gallo, L. C., … & Villaseñor, A. (2015). Intermittent fasting and human metabolic health. Journal of the Academy of Nutrition and Dietetics, 115(8), 1203-1212.
Stockman, M.-C., Thomas, D., Burke, J., & Apovian, C. M. (n.d.). Intermittent fasting: Is the wait worth the weight? Current Obesity Reports.
Youm, Y.-H., Horvath, T. L., Mangelsdorf, D. J., Kliewer, S. A., & Dixit, V. D. (2016). Fasting and refeeding differentially regulate NLRP3 inflammasome activation in human subjects. Journal of Clinical Investigation, 126(12), 4526–4530.