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 metabolic benefits of fasting.
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
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Download Fasting Tracker Free →🍽️ Companion App Tip: Counting macros and calories manually can be tedious. Calorie Tracker (our companion app by the same team at FlashSoft) lets you photograph your meal to automatically calculate calories, protein, carbs, and fats using AI.
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.
📚 Scientific Studies & Medical References (5 Sources) ▼
FastingTracker adheres to strict editorial standards, citing peer-reviewed clinical trials and authoritative medical institutions.
- New England Journal of Medicine (2019): de Cabo R, Mattson MP. Effects of Intermittent Fasting on Health, Aging, and Disease. N Engl J Med. 381(26):2541-2551. PubMed 31881139 • DOI
- Cell Metabolism (2014): Levine ME, Suarez JA, Brandhorst S, et al. Low Protein Intake and Periodic Fasting Promote Longevity and Autophagy. Cell Metab. 19(3):407-417. PubMed 24606898 • DOI
- Obesity (Silver Spring, 2018): Anton SD, Moehl K, Donahoo WT, et al. Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting. Obesity. 26(2):254-268. PubMed 29086496 • DOI
- Annual Review of Nutrition (2017): Patterson RE, Sears DD. Metabolic Effects of Intermittent Fasting. Annu Rev Nutr. 37:371-393. PubMed 28715993 • DOI
- Autophagy (2010): Alirezaei M, Kemball CC, Flynn CT, et al. Short-term fasting induces profound neuronal and systemic autophagy. Autophagy. 6(6):702-710. PubMed 20534972 • DOI
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