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Free intermittent fasting planner: enter your daily calorie target, eating window length, and how many meals you want in that window. We show kcal per meal and kcal per eating hour for scheduling. Pair with our TDEE calculator for your baseline.
Last updated: April 18, 2026
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Use TDEE, or a deficit/surplus plan from your calorie or TDEE calculator.
Fast:eat labels show fasting hours : eating hours (24 h day).
Plan
≈ 1000 kcal per meal (2 meals) and ≈ 250 kcal per eating hour across 8 h (16:8 fast:eat hours), from 2000 kcal/day total.
Fasting window
16 h
Ratio (fast:eat)
16:8
kcal / meal
1000
kcal / eating hour
250
Splits a fixed daily calorie total across your feeding window and meal count—useful for 16:8, 18:6, or other schedules when you already know your kcal/day target.
It does not estimate metabolism from fasting alone or replace medical nutrition therapy. Energy balance and food quality still drive outcomes.
Default: 2,000 kcal, 8 h eating, 2 meals → about 1000 kcal per meal and 250 kcal per eating hour (16:8).
You provide a daily calorie total (from maintenance, fat-loss deficit, or muscle-gain surplus planning), an eating window in hours, and how many meals you want inside that window. We compute an even split: calories per meal equals daily calories divided by meal count, and calories per eating hour equals daily calories divided by window length. The fast:eat label uses your window and the remainder of a 24-hour day as approximate fasting time. Browse more fitness & lifestyle tools.
kcal_per_meal = daily_kcal ÷ meals_in_window
kcal_per_eating_hour = daily_kcal ÷ eating_window_hours
fasting_hours ≈ 24 − eating_window_hours
Need macro grams? Use the macro calculator.
Get Custom Calculator for Your PlatformShare it with anyone scheduling IF around a calorie target.
Suggested hashtags: #IntermittentFasting #Nutrition #Calories #MealPlanning #Calculator