How Many Calories To Stay Under For Intermittent Fasting?

Intermittent fasting has become a popular trend in recent years, with many people swearing by its benefits for weight loss and overall health. However, one of the most common questions that arises when it comes to this eating pattern is how many calories one should consume during the fasting window.

The answer to this question is not a straightforward one, as it depends on various factors such as age, gender, activity level, and weight goals. In this article, we will explore the different calorie ranges that you can stay under for intermittent fasting and how to determine the right amount for your body. So, let’s dive in and discover the world of calorie counting for intermittent fasting!

To stay under the calorie limit for intermittent fasting, it’s essential to calculate your daily calorie needs and subtract 20-25% from it. For instance, if your daily calorie requirement is 2000, then your calorie limit for intermittent fasting should be around 1500-1600 calories per day. However, it’s best to consult a nutritionist or doctor before starting any diet plan.

How Many Calories to Stay Under for Intermittent Fasting?

How Many Calories to Stay Under for Intermittent Fasting?

Intermittent fasting is a popular weight loss method that involves alternating periods of fasting and eating. During the fasting periods, you consume little or no calories, while during the feeding periods, you eat normally. But how many calories should you consume during the feeding periods to stay under your daily calorie limit and achieve your weight loss goals? In this article, we will explore the answer to this question.

Understanding Intermittent Fasting

Intermittent fasting is a flexible dieting approach that allows you to eat what you want, as long as you stay within your daily calorie limit. There are several types of intermittent fasting, including the 16/8 method, the 5:2 diet, and alternate-day fasting.

The 16/8 method involves fasting for 16 hours and eating within an 8-hour window. The 5:2 diet involves eating normally for 5 days and consuming 500-600 calories on the other two days. Alternate-day fasting involves fasting every other day and eating normally on the non-fasting days.

How Many Calories Should You Consume During the Feeding Periods?

To achieve your weight loss goals with intermittent fasting, you need to stay under your daily calorie limit during the feeding periods. The number of calories you should consume depends on several factors, including your age, sex, weight, height, and activity level.

As a general rule, women should consume between 1200-1500 calories per day, while men should consume between 1500-1800 calories per day. However, these numbers can vary depending on your individual needs.

The Benefits of Intermittent Fasting

Intermittent fasting has several health benefits, including weight loss, improved insulin sensitivity, reduced inflammation, and increased longevity. It can also improve brain function, increase energy levels, and promote healthy aging.

Intermittent Fasting vs. Traditional Dieting

Intermittent fasting is a more flexible dieting approach than traditional dieting. Unlike traditional diets, which often require strict calorie counting and meal planning, intermittent fasting allows you to eat what you want, as long as you stay within your daily calorie limit.

Intermittent fasting is also more sustainable than traditional dieting. Many people find it easier to stick to than traditional diets because it doesn’t require them to give up their favorite foods.

The Bottom Line

To stay under your daily calorie limit during the feeding periods of intermittent fasting, you should consume between 1200-1800 calories per day, depending on your individual needs. Intermittent fasting has several health benefits and is a more flexible and sustainable dieting approach than traditional dieting.

Frequently Asked Questions

If you’re looking to start intermittent fasting, understanding calorie intake is crucial. Below are some common questions regarding calorie intake and intermittent fasting.

What is Intermittent Fasting?

Intermittent fasting is a pattern of eating that alternates between periods of fasting and eating. This eating pattern has gained popularity in recent years due to its potential health benefits, including weight loss, improved blood sugar control, and reduced inflammation.

There are several methods of intermittent fasting, including the 16/8 method, where you fast for 16 hours and eat within an 8-hour window, and the 5:2 method, where you eat normally for five days a week and restrict calories to 500-600 for the other two days.

Is Calorie Counting Necessary for Intermittent Fasting?

While not necessary, calorie counting can help you achieve your weight loss goals during intermittent fasting. When it comes to weight loss, it’s important to consume fewer calories than you burn. By tracking your calorie intake, you can ensure that you stay within your daily calorie limit and create a calorie deficit.

However, it’s important to note that not all calories are created equal. Prioritizing nutrient-dense foods and avoiding highly processed foods is key to a healthy diet, even during intermittent fasting.

How Many Calories Should You Consume During Intermittent Fasting?

Calorie intake during intermittent fasting will vary depending on your individual needs and goals. However, a general rule of thumb is to consume 20-25% fewer calories than your daily needs during eating periods. This deficit will help you achieve weight loss while still providing enough energy for your body to function properly.

It’s important to consult with a healthcare professional or registered dietitian to determine your specific calorie needs based on your age, gender, activity level, and other factors.

What Happens if You Consume Too Many Calories During Intermittent Fasting?

If you consume too many calories during your eating periods, you may not see the weight loss results you desire. It’s important to remember that intermittent fasting is not a free pass to overeat or indulge in unhealthy foods. Consistently consuming more calories than you burn can lead to weight gain and other negative health outcomes.

However, it’s important to have balance and not become obsessive about calorie counting. Intermittent fasting can still be beneficial for overall health even if you occasionally consume more calories than intended.

What Foods Should You Consume During Intermittent Fasting?

During intermittent fasting, it’s important to prioritize whole, nutrient-dense foods. These foods provide your body with essential vitamins and minerals while still keeping you within your calorie limit. Examples of nutrient-dense foods include fruits, vegetables, whole grains, lean protein, and healthy fats.

Avoid highly processed foods, sugary drinks, and foods high in saturated and trans fats. These foods provide little nutritional value and can contribute to negative health outcomes.

Do Calories Matter When Intermittent Fasting?


In conclusion, determining the number of calories to consume during intermittent fasting can be a bit of a challenge. However, it is important to keep in mind that the goal is not about restricting calories but rather about giving your body the time it needs to heal and repair itself.

It is recommended that you consult with a healthcare professional or a registered dietitian to determine the appropriate caloric intake for your body type and lifestyle. Additionally, it is important to focus on consuming nutrient-dense foods during your eating windows to ensure that you are getting the necessary vitamins and minerals your body needs.

Remember, intermittent fasting is not a one-size-fits-all approach, and it may take some time to find what works best for you. Listen to your body, be patient, and don’t forget to enjoy the journey towards a healthier lifestyle.

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