Intermittent Fasting Calculator (Free Online)
By bulksupplementsdirect
Fasting start date & time
TDEE
Want your TDEE values? Click here.
Protocol
No. of meals a day
No. of Pre-workout meals
Rest/Workout Split
Your Stats:
Macro Split
Your Rest and Workout Day Macros (Guideline)
Rest Day
calculated Low Carb High Fat- 20C/40P/40F
Training Day
calculated High Carb Low Fat - 40C/40P/20F
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 "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 "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
Your Calories and Supplement Information
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.
First meal
20% of your Training Day Calories.
Post-workout meal
20% of your Training Day Calories.
Second meal
20% of your Training Day Calories.
Pre-workout meal
20% of your Training Day Calories.
Last meal
20% of your Training Day Calories.
Multi-vitamin
After Last meal
Fish-oil
After Last meal Recommended dosage: 2 g EPA and 1.5 g DHA per day.
Vitamin D
After Last meal Recommended Dosage: 2000 IU/day.
Calcium
After Last meal Note: Calcium is not needed if dairy is consumed on a daily basis.
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