Calculating the exact macronutrient ratio (Protein, Healthy Fats, and Carbohydrates) for your intermittent fasting eating window ensures you lose pure body fat while preserving lean muscle mass. Use our evidence-based macro calculator below to determine your exact daily gram targets based on your goal.

Why Macronutrient Distribution Matters in Intermittent Fasting

• Protein (4 kcal/g): Essential for muscle protein synthesis and preserving resting metabolic rate (BMR). Protein has the highest Thermic Effect of Food (TEF) of all macronutrients.
• Healthy Fats (9 kcal/g): Critical for cellular membrane integrity, hormone synthesis (testosterone, estrogen), and sustained satiety during fasting windows.
• Complex Carbohydrates (4 kcal/g): Replenishes muscle glycogen for high-intensity training. Focus on fiber-rich sources like sweet potatoes, berries, and vegetables.

Medical References

• Tinsley GM et al. (2017). Time-restricted feeding in resistance-trained men. Eur J Sport Sci.
• Barnosky AR et al. (2014). Intermittent fasting vs daily calorie restriction. Transl Res.