How many calories on the Intermittent Fasting?

Typical intake is 1,400-2,200 calories per day (during eating windows).

Can you lose weight on the Intermittent Fasting?

Yes, weight loss is possible when maintaining a caloric deficit on the intermittent fasting.

Intermittent Fasting Calorie Guide

What is the Intermittent Fasting?

Intermittent fasting (IF) is not a diet but an eating pattern that cycles between periods of fasting and eating. The most popular methods include 16:8 (fast 16 hours, eat in 8-hour window), 5:2 (eat normally 5 days, restrict to 500-600 calories 2 days), and OMAD (one meal a day). IF doesn't restrict what you eat, but when you eat.

At a Glance

Typical Daily Calories: 1,400-2,200 calories per day (during eating windows)
Macro Split: Varies - focus is on timing, not macros

Sample Day on the Intermittent Fasting

Here's what a typical day of eating looks like, with full calorie and macro breakdowns:

Meal	Food	Calories	Protein	Carbs	Fat
First Meal (12pm)	Chicken breast with quinoa and roasted vegetables	550	42g	48g	18g
Snack (3pm)	Greek yogurt with nuts and berries	280	18g	24g	14g
Last Meal (7pm)	Salmon with sweet potato and salad	580	38g	42g	26g
During Fast	Water, black coffee, or unsweetened tea only	0	0g	0g	0g
Daily Total		1410	98g	114g	58g

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Intermittent Fasting Food List with Calories

Common foods on the intermittent fasting and their calorie counts:

Black Coffee - OK during fasting window 5 cal

Green Tea - Fasting-friendly beverage 0 cal

Chicken Breast (6oz) - High-protein meal base 280 cal

Salmon (6oz) - Omega-3 rich protein 350 cal

Greek Yogurt (1 cup) - Protein-dense snack 130 cal

Mixed Nuts (1oz) - Calorie-dense for short window 170 cal

Sweet Potato (1 medium) - Complex carb source 103 cal

Bone Broth (1 cup) - Some protocols allow during fast 40 cal

Pros and Cons

✅ Pros

Simple to follow
No food restrictions
May boost metabolism
Potential longevity benefits
Reduces meal prep time
Improves insulin sensitivity

❌ Cons

Hunger during fasting periods
May lead to overeating
Not suitable for everyone
Can affect social eating
May be hard during exercise
Not recommended during pregnancy

Tracking Calories on the Intermittent Fasting

Regardless of which diet you follow, understanding your calorie intake is essential for achieving your goals. The Calory app makes it easy to track your meals on the intermittent fasting with its extensive food database, barcode scanner, and AI-powered food recognition. Simply snap a photo of your meal and let Calory do the rest.

Whether you're counting calories, macros, or just trying to be more mindful of what you eat, having accurate nutrition data at your fingertips makes all the difference.

Related Diet Guides

Helpful Resources

Frequently Asked Questions

How many calories should I eat on the Intermittent Fasting?

Typical calorie intake on the intermittent fasting is 1,400-2,200 calories per day (during eating windows). Your exact needs depend on your age, weight, height, activity level, and whether you're trying to lose, maintain, or gain weight.

What is the best macro split for the Intermittent Fasting?

The recommended macro split for the intermittent fasting is Varies - focus is on timing, not macros. This ratio is designed to optimize the diet's intended health benefits.

Can I lose weight on the Intermittent Fasting?

Yes, weight loss on the intermittent fasting is possible when you maintain a caloric deficit. The diet's specific food guidelines can help you feel more satisfied while eating fewer calories, which many people find makes weight loss easier to sustain.

⏰ Intermittent Fasting Calorie Guide