Intermittent Fasting Macro Calculator For Weight Loss

rebel wilson weight loss

rebel wilson weight loss

You’ve likely heard of the term ‘intermittent fasting‘ (IF) or maybe you currently implement this widely-used health trend which seems to be all the rage with those looking to burn fat and improve overall health. Well, it definitely works for a lot of people hence the reason for the worldwide praise of its efficacy.

So, let’s delve a little deeper into this popular lifestyle modification for those new to IF, or even for the individuals who want to learn more about it although they may be currently following this health regime.

You’ve probably also heard of counting your macros and had similar thoughts – wow, that sounds like a lot of work!

But don’t be intimidated by either IF or macro counting. These are science-based approaches to weight loss that really work – and they also happen to work perfectly together.

 

If you’re looking for real results in your mission to lose weight, then you’re in the right place. This article brings together IF and macros to give you the tools you need for success.

In this article, you’ll learn:

  • What is IF for weight loss and is it a diet plan?
  • Which IF method is best for you, and how do you use it?
  • How do you calculate your macros, and what can you eat?

After reading this article, you’ll be armed with all the information you need to start a successful weight loss journey and finally see the results you’ve been chasing.

And best of all, the macro calculator I recommend is the ultimate tool to make losing weight totally within your reach.

Table of Contents

 

  • Is Intermittent Fasting a weight loss diet?
    • What are the different types of Intermittent Fasting?​
    • What are macros, how do i use them and what can I eat while Intermittent Fasting?​
    • What can I eat?​
    • What is the Eat This Much macro calculator?​

Is Intermittent Fasting a weight loss diet?

Intermittent fasting can be used for many different reasons, from losing weight to improving your overall health. But if weight loss is your primary goal, then IF is a powerful ally in your journey.

In fact, a study from 2015 found that people lost an average of 7% of their body weight and slashed up to 12 pounds of body fat while following an intermittent fasting schedule.

Many people use IF in conjunction with diets for weight loss, such as a low carb, ketogenic, paleo, or IIFYM diet.

Not sure which diet is right for you? Here’s a quick summary of each of these weight loss diets, all of which pair perfectly with IF.

  • Low Carb Diet: With this diet, you’ll avoid eating things like pasta, bread, and sugary foods. Instead, you’ll focus on proteins and healthy fats.
  • Ketogenic Diet: This is a very strict, very low carb diet, and according to at least one study, it’s excellent for weight loss.
  • Paleo Diet: The idea behind the paleo diet is to eat like our ancient ancestors. Stick to veggies, fruits, nuts, and meats while avoiding grains.
  • If It Fits Your Macros (IIFYM) Diet: This is a more laidback approach to dieting. Instead of restricting certain foods, you eat whatever foods you want, as long as they equal your daily macro allowances.
Ketogenic Weight Loss

 

What are the different types of Intermittent Fasting?

There are a variety of Intermittent Fasting methods to choose from, depending on your lifestyle, goals, and experience with fasting. Here are the most popular varieties of intermittent fasting:

16/8 Intermittent Fasting (Leangains): This method of IF is one of the most basic ways to incorporate daily fasting into your life. Each day, you’ll have both a fasting window and an eating window. The most typical approach is to fast for 16 hours and have an eating window of 8 hours.

However, for beginners, you can try fasting for a slightly shorter period (14 hours) and have a 10-hour eating window.

One Meal a Day (OMAD): With this approach, you would fast for 23 hours straight and then eat one large meal in a 1-hour window. If this seems a bit too extreme for you, the eating window can be expanded to either 2 or 4 hours.

This is a great plan for someone who wants to extend all those fasting benefits but just can’t fast for a full 24 hours.

Alternate Day: Just as the name suggests, this schedule of IF involves fasting every other day for a full 24 hours. On your fasted days, you can either completely restrict all food or allow yourself 500 calories or less. This is a more intense method of IF that’s probably best-suited to experienced fasters.

5:2: This method is similar to the Alternate Day method, but instead of fasting every other day, you fast 2 days each week and eat normally the remaining 5 days. And on your fasting days, you still get to eat about 500 calories, making this method much less restrictive (and easier to stick to!) than some of the other IF protocols.

Eat-stop-eat: This approach is almost identical to the 5:2 method. However, you can fast just one day per week if you wish with this method. In addition, on your fasting days, it’s recommended to restrict all food.

Warrior Diet: This isn’t technically an intermittent fast, but it does take some of the idea behind IF and implements them in a unique way. With this method, you eat very limited amounts of raw fruits and veggies during the day and then finish out the day with one big evening meal.

This is a great method for anyone who wants to dip a toe into IF without going all in right away. And it can still be very beneficial for weight loss.

TYPES OF INTERMITTENT FASTING

What are macros, how do i use them and what can I eat while Intermittent Fasting?

I’ve mentioned macros a couple of times in this article – and you may be wondering, “What is a macro?”

It’s time to deep dive into macros and answer that very question because, if you’re trying to lose weight, counting your macros is an essential tool to help you reach your goals.

Macros is short for macronutrients – these are the basic components that make up all the food you eat and help you create energy. There are three macros:

  • Fat (9 calories per gram)
  • Protein (4 calories per gram)
  • Carbohydrates (4 calories per gram)

Your body uses different macros for different purposes. Protein is primarily used to build muscle, while both fat and carbs can be used as energy sources.

To start counting macros, you need to have a basic understanding of your Total Daily Energy Expenditure, or TDEE. This tells you the total number of calories you burn in a day, and it takes into account things like your age, gender, current weight, activity level, and exercise intensity.

If you’re trying to lose weight, you’ll want to eat fewer calories than your current TDEE. For example, you may want to start with a 20% calorie deficit.

Once you calculate your TDEE, you then apply the ratios of fat, protein, and carbs you should be eating based on your goals. Typical macro recommendations (based on this study) are as follows:

  • Carbs: 45-65% of total calories
  • Fats: 20-35% of total calories
  • Proteins: 10-35% of total calories

However, these ratios assume you’re trying to maintain your current weight. By adjusting the ratios of macros you consume, you can accelerate your weight loss and see better results (and better body composition) than if you just count calories.

Not sure how to calculate your TDEE? Keep reading for more information on Eat This Much – an easy tool that takes out all the guesswork.

What can I eat?

The macros (and thus foods) you should eat depend on your goals. There are many different ways you can tweak your macro ratios depending on what you hope to accomplish and what diet plan you’re following.

For example, if you’re following a Keto Diet, you may want to consume about 70% fat, 25% protein, and only 5% carbs.

If you’re not sure what ratio of macros is right for you, don’t worry.

Eat This Much has a macro calculator that does all the work for you!

Not only will it calculate the number of daily calories you should eat to lose weight, but it will also generate meal plans that balance your macros and even recipes to help you stay on track. Let’s take a closer look at this top-rated tool for weight loss.

What to eat while fasting

What is the Eat This Much macro calculator?

If you’re looking for an all-in-one tool to keep you on track with the right foods, calories, and macros, then Eat This Much has you covered. Thanks to this amazing calculator and all the plan’s features, losing weight doesn’t have to be complicated – it basically does all the work for you.

At Eat This Much, you’ll find the free macros calculator and autopilot for your meal plans, which means maximum weight loss results with minimal effort.

Using the macro calculator is simple. You’ll answer a series of questions to get your TDEE. Then, based on your weight loss goals and diet type, the program will calculate the optimal macro ratio for you to get amazing results.

Plus, Eat This Much has several diet options – such as Keto and Paleo – that pair perfectly with intermittent fasting for weight loss. Check out the graphic below to get started with the calculator.

Once you’ve finished entering your info, the highly-qualified experts at Eat This Much do all the planning and preparing for you.

They send you a weekly grocery list, meal plans, and cooking instructions tailored to your TDEE and macro ratio. It’s like having a personal nutritionist on call 24/7!

Keto Macro Calculator

 

Thanks to the awesome folks at Eat This Much, our readers have access to a free trial by entering coupon code: EXERCISEWITHSTYLE

It’s easy to see why Eat This Much is a vital tool that’s helped hundreds of thousands of users hit their goals. It integrates macro counting without any extra effort on your part, making weight loss easier than ever.

  • Sumber : https://exercisewithstyle.com/intermittent-fasting-macro-calculator/
  • Sumber : https://fitnessvolt.com/if-calculator/

Liquid Hacks That Won’t Break Your Fast!

water fasting

In today’s post, I’m going to show you exactly what you can and can’t drink while fasting. Plus, I’ll introduce you to a few liquid hacks you can use to reduce hunger without breaking your fast. Let’s dive in! Can You Drink Liquids While Following an Intermittent Fasting Diet? It depends on the type of […]

7-Day Intermittent Fasting Exercise & Meal Plan For Maximum Weight Loss

rebel wilson weight loss

Fusing Intermittent Fasting, meal plans, and exercise routines together have been proven to reduce fat loss fast and consistent timeframe. Yet, people struggle to do all these three steps together as it can be time-consuming and overwhelming at the least. Finding recipes and knowing what you can and shouldn’t eat is daunting and time-consuming. Researching […]

Weight-Loss Made Easy – 7 Day Intermittent Fasting Meal Plan For Beginners

rebel wilson weight loss

Ever since BBC Journalist Michael Mosley released his TV documentary “Eat, Fast, Live Longer,” Intermittent fasting (IF) has been all the rage. Celebrities like Gary Vee, Hugh Jackman, Joe Rogan, Halle Berry, Jennifer Aniston, Scarlett Johansson, and countless others swear by it. And not without good reason. Not only can Intermittent Fasting help you lose […]

7 Step Intermittent Fasting Plan To Lose 45-lbs in 4 Months The Easy Way (Science-Backed)

rebel wilson weight loss

It seems I lost the most weight when I didn’t know what intermittent fasting was. I just followed the advice to not go to bed on a full stomach. The weight seemed to fall right off of me. So much so that one morning I got up, stretched my arms to the sky, and my […]

How to Overcome An Intermittent Fasting Weight Loss Plateau

faster way to fat loss

With the growing popularity of intermittent fasting, a common question I’ve been getting is: “What happens when I hit a weight loss plateau and how to break out of it?” First of all, don’t succumb to negative self-talk. Your body is a master adapter and its goal is for everything to stay the same. But this, […]

A Complete Guide To Eat Stop Eat Intermittent Fasting Method

intermittent fasting diet

There are many kinds of Intermittent Fasting you can follow. 5:2, 20:4, and Alternate Day Fasting are all names you’ve probably heard of. A name you might not have heard about is the “Eat Stop Eat” method. Intermittent fasting, in general, sounds both totally doable—and totally miserable. Basically, you’re instructed to go for long periods […]

Can Combining Intermittent Fasting And keto fast food Help You Lose More Weight?

keto fast food

At this point, you probably know all about the keto diet. Even if you’re not currently on it, you probably know someone who’s tried it, or maybe you’ve dabbled in the high-fat, low-carb diet just to see what all the fuss is about. And if you’re super into diet trends, you might even know about intermittent fasting (IF), a method […]

Intermittent Fasting For Beginners: The Ultimate Beginner’s Guide

intermittent fasting

In the last couple of years, Intermittent Fasting has quickly become one of the most popular ways to lose weight and live a healthy life. But fasting for health reasons is anything but new. Humans have been fasting to improve physical, mental, and spiritual health for thousands of years. Not only does fasting play a […]