Nutrition
TDEE Calculator
Your maintenance calories, plus cut and lean-bulk targets.
Free tool · Nutrition
Intermittent fasting calculator
Intermittent fasting is a scheduling tool, not magic. If a shorter eating window helps you eat less, use it. Pick a start time and window here.
Results
- Eating window
- 12:00 PM – 8:00 PM
- Fasting hours
- 16 hours
Fasting only helps fat loss if it helps you eat fewer calories overall.
How to use it
- Enter the time of your first meal.
- Pick a fasting pattern.
- Keep protein and total calories on target inside the window.
Read next
FAQ
Is intermittent fasting better for abs?
Not by itself. It works when it helps you hold a calorie deficit.
Can I train fasted?
Yes if you feel fine; many people lift better with a meal beforehand.
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