How Many Calories Should I Eat During Intermittent Fasting? (Complete Guide)
✨ Key Takeaways
- Learn the best practices of intermittent fasting for optimal health.
- Understand how to track your fasting windows effectively.
- Discover the science-backed benefits of diet.
In This Article
While intermittent fasting controls the timing of your meals, your total daily caloric intake dictates whether you lose body fat, maintain weight, or build lean muscle. To lose fat sustainably, you should consume 300 to 500 calories below your Total Daily Energy Expenditure (TDEE) during your eating window. Fasting makes maintaining this caloric deficit effortless because eating 2 meals instead of 4 naturally prevents overeating.
⚡ Caloric Target Formula
- Step 1: Calculate your TDEE using our TDEE Calculator.
- Step 2 (Fat Loss Target): Subtract 15–20% (approx. 300–500 kcal) from your TDEE.
- Step 3 (Do Not Undereat): Never consume fewer calories than your Basal Metabolic Rate (BMR) for prolonged periods.
- Step 4 (Protein Priority): Aim for 1.6–2.0g of protein per kg of body weight (calculate your macros).
Calorie Targets by Body Goal (Based on 2,000 kcal TDEE)
Track Fasts & Hit Your Caloric Goals
Combine precision fasting timers with accurate caloric targets using FastingTracker for iOS.
Download Fasting Tracker Free →Medical References
- Frankenfield D et al. (2005). Comparison of predictive equations for resting metabolic rate. J Am Diet Assoc.
- Barnosky AR et al. (2014). Intermittent fasting vs daily calorie restriction. Transl Res.
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