This calculator is intended for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.
The calculations provided — including BMR, TDEE, macronutrient targets, and weight-change projections — are estimates based on commonly accepted formulas. Individual results will vary based on genetics, health conditions, and other factors not captured by these models.
Always consult a qualified healthcare professional or registered dietitian before making significant changes to your diet, exercise routine, or weight-management strategy — especially if you have any pre-existing medical conditions.
Intermittent fasting is not appropriate for everyone, including pregnant or breastfeeding women, individuals with a history of eating disorders, or those with certain metabolic conditions.
Recreated from Andrew Saladino's original Flash-based IF Calc (v1.0.5). This version uses the same formulas: Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle for BMR.
→ Click "2. Basic Info" to get started.
| Date | Week | Days | Weight | LBM | Fat | BF% | Change | Total | TDEE | Rest Calories | Workout Calories | Week Calories |
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