Intermittent Fasting Weight Loss Calculator

weight loss calculator and clock

The Intermittent Fasting Weight Loss Calculator: calculate how many pounds you can lose during your fasting




16/8clock and woman body

What is your intermittent fasting strategy?

Intermittent fasting has a variety of eating plans that alternate periods of fasting and eating with a constantly repeating pattern throughout the week.

Our Intermittent Fasting Weight Loss Calculator can help you with the most popular intermittent fasting regimes:

  • the 16/8 diet
  • the 5/2 diet
  • the Warrior diet (20/4 diet)
  • Eat Stop Eat
  • Water Fasting



Dave Aspery in his book FAST THIS WAY describes different styles of fasting:


This is the foundational style of intermittent fasting. The name refers to the pattern of eating and fasting hours: you consume all of your daily calories within a shortened period (typically around eight hours) and fast the rest of the time (sixteen hours). The simplest way to do a 16:8 fast is to reduce your pattern to two meals a day.


In this case, the numbers refer to days rather than hours. On a 5:2 fast, you eat normally five days a week. On the other two days, you drastically reduce your intake to between 500 and 600 calories.


For most people, between 4:00 and 8:00 p.m. is an ideal time to break the fast with your daily meal. That window gives you fuel when you need it most; it also provides time to eat socially with friends or family and leaves enough time to digest your food before heading to bed.


The Eat Stop Eat DIET

The focus of this fast is two twenty-four-hour periods of complete fasting per week, generally lasting from one dinner to the next. Then you would eat normally the other five days of the week, alternating days so that you never have two fast days in a row. You may be asking yourself what the difference is between “Eat Stop Eat” and just doing OMAD twice per week. The answer is marketing! They’re the same thing. “Eat stop eat” is different from 5/2 fasting because on fasting days, you actually fast, and on 5/2 you’re allowed to consume 600 calories.

woman drinking water during fasting

The Water Fasting

Stop eating, only drink water.

Easy to say.

Use the best quality water you can possibly find. 

It is not necessary to drink a particular amount of water.

Avoid over-water-drinking.

Just because all that you are consuming is water does not mean that you should go and drink 2 liters every hour. Just drink as much water as is comfortable for you. If you run into the bathroom every five minutes, cut a little.

Remember, Water Fast seems too extreme to start off with.

scales and woman before and after weight loss

How much fat you can lose on intermittent fasting

Okay. I believe that you expect me to talk about how you are going to lose weight on intermittent fasting.

And I don’t know, this is probably a stylish trend and you can find a lot of information about the intermittent fasting system on the Internet or by trying to read books (if you still use that old-style pattern).

Intermittent fasting may produce clinically significant weight loss as well as improve metabolic health in individuals with obesity, according to a new study review led by University of Illinois Chicago researchers. 

Krista Varady, Ph.D. of nutrition at the UIC College of Applied Health Sciences and author of “Cardiometabolic Benefits of Intermittent Fasting  said:

“We noted that intermittent fasting is not better than regular dieting; both produce the same amount of weight loss and similar changes in blood pressure, cholesterol and inflammation.”


It is important to stick to the system.

Intermittent Fasting Weight Loss Calculator may help.

It is good.

At least it helps to understand what is happening to you.

The QUESTION is how much you have to stick to the process.

My intermittent fasting experience

Personally, only circumstances could force me to switch to intermittent fasting.

When I found myself during the divorce period, I literally began intermittent fasting, because  ALL MY CASH went to a divorce attorney. I’m sure she won’t have to worry about fasting any time soon.  Besides, I’m willing to bet she’s now checking out the price tags of the new fancy car. 

What else is wonderful about getting divorced in terms of weight loss?

My brain wasted a huge amount of energy thinking about where to find the money. My dear Ex did his best and hired an entire law firm willing to crush me and throw me naked on the street.  

As a result, the chance of becoming homeless has made me thinner than any diet and personal trainer before. 

And thanks to the divorce  I have experienced all the possible methods of fasting. 

Why didn’t I fall in love with junk? Because after a chunk of Ben&Jerry  I felt lethargic and tired. So after careful reflection, I came to the decision to eat less, but quality food. But not too often due to lack of funds.

 I realized that  I need energy and some amount of protein to keep my body from collapsing. Therefore, depending on how much money was left, I could afford to eat either on the 16/8 diet  or on the 20/4 diet (I love the second name: WARRIOR DIET, warrior – was about me

Above all, I enjoyed the periods of 36 hours or 48 hours of fasting. Honestly, sometimes I had to set up a 78-hour fast. But please don’t tell my attorney, I can’t let her lose her appetite, it might affect her current clients. And they’re mostly female. And, you know, we need to be supportive of one another.


It is very important at these scary moments say to yourself that you are not starving like the poor people in Africa

(But that you are rejuvenating yourself and achieving longevity you have never seen before). 

Intermittent fasting is my new anti-aging program

It is worth studying nom-fiction.

I got a reading list on Amazon.

Where is this?

A brilliant group of Harvard scientists can easily convince you with their experiments on a poor mouse that eating plenty is dangerous. 

And don’t forget – fasting causes rejuvenation processes in your body.

Super, besides a lot of savings at the grocery store, I was hoping to save money on a facelift surgery at the same time. It really lifts your spirits and gives you the strength to fight.

So you know, I don’t want to cheat on you,

What’s with the numbers?

Nobody in this world can tell you exactly how much fat you will lose on intermittent fasting

But, the Intermittent Fasting Weight Loss Calculator will help you get some idea of ​​how much you may lose weight.

All calculations are based on some formulas.

Scientific statistics are presented in the studies. Here


You should realize that when you lose weight, you will lose water and fat and mood, and perhaps even your last hope too


It is difficult for me to say what will remain with you as a result of this process.

Well, I really understand that you need to find the motivation to lose weight and see the numbers on which you go.

 So here is my very brief description of each diet and an Intermittent Fasting Weight Loss Calculator.

All calculations will be rough and I personally can not guarantee you anything about how much you will lose weight.

Personally, according to my feelings of starvation, sorry, fasting is easier to tolerate than other diets.

It gives you some sort of motivation –  when you do not eat, you will live in the expectation that you can finally eat when the evening comes or tomorrow or someday, and it gives you complete pleasure from a portion of food.

 What I  may advise you – find your own system and understand that you cannot mock yourself all the time.

Try it, play it, take a look and realize which eating system might be right for you.

 As usual, I do not give any medical advice here.

Go to the doctor.

And I hope the numbers on your scales are getting smaller and smaller.



FAQ Section

Question: Can I lose 10 kg in a month with intermittent fasting?

Intermittent fasting is an eating pattern that involves regular, short-term fasts — or periods of minimal or no food consumption. There are different methods of intermittent fasting, such as the 16/8 method, the 5:2 diet, and the Eat Stop Eat method. Intermittent fasting may help you lose weight by reducing your calorie intake and boosting your metabolism. It may also have other health benefits, such as improving blood sugar control, lowering cholesterol levels, and enhancing brain function. However, the amount of weight loss you can achieve with intermittent fasting depends on many factors, such as your current weight, age, gender, activity level, and eating habits. It also depends on which method of intermittent fasting you choose and how consistent you are with it. According to some studies, intermittent fasting may produce weight loss at a rate of approximately 0.55 to 1.65 pounds (0.25–0.75 kg) per week. However, this is not a guarantee and your results may vary. If you want to lose 10 kg in a month with intermittent fasting, you would need to lose an average of 2.5 kg per week, which is more than the typical rate of weight loss reported in the studies. This means that you would need to create a very large calorie deficit every day, which may not be realistic or healthy for most people.

Question: Will I lose weight if I fast for 7 days?

Fasting for 7 days means abstaining from all food and only drinking water for a week. This is a very extreme and potentially dangerous way of trying to lose weight. According to some sources, fasting for 7 days can help you lose anywhere from 10 to 20 pounds. However, this is not a guarantee and your results may vary depending on your body composition, metabolism, activity level, and other factors. Moreover, some of the weight you lose during a 7-day fast will not be from fat, but from water, muscle, and glycogen stores. This means that you may regain some or all of the weight once you resume eating normally. Fasting for 7 days can also have negative effects on your health, such as dehydration, electrolyte imbalance, nutrient deficiencies, fatigue, headaches, dizziness, nausea, constipation, and increased stress hormones. In some cases, fasting for 7 days can lead to serious complications, such as kidney damage, heart arrhythmia, fainting, or even death. Therefore, fasting for 7 days is not a recommended or safe way to lose weight. It may cause more harm than good to your body and well-being. If you want to lose weight in a healthy and sustainable way, it is better to follow a balanced diet that meets your nutritional needs and a regular exercise routine that suits your fitness level. You can also try other forms of intermittent fasting that are less extreme and more flexible, such as the 16/8 method or the 5:2 diet. These methods may help you reduce your calorie intake and boost your metabolism without depriving your body of essential nutrients and energy. However, before starting any kind of fasting or dieting plan, it is advisable to consult your doctor or a registered dietitian to make sure it is safe and appropriate for you.

Question: Can I have a cheat day on 16 8 intermittent fasting?

A cheat day is a day when you allow yourself to eat whatever you want without following any rules or restrictions. Some people use cheat days as a way to reward themselves for sticking to a diet or to satisfy their cravings for certain foods. However, cheat days can also have some drawbacks, especially when you are doing 16/8 intermittent fasting. Some of the potential disadvantages of cheat days are:

  • They can undo your progress and make you gain back the weight you lost during the week.
  • They can trigger binge eating and overeating, which can lead to guilt, shame, and emotional distress.
  • They can disrupt your metabolism and hormonal balance, which can affect your appetite, energy levels, and mood.
  • They can interfere with your fasting schedule and make it harder to resume your normal eating pattern the next day.

Therefore, cheat days are not recommended when you are doing 16/8 intermittent fasting. Instead of having a cheat day, you may want to try some of these alternatives:

  • Have a cheat meal instead of a cheat day. A cheat meal is a single meal where you eat something you enjoy without worrying about calories or macros. This can help you satisfy your cravings without going overboard and affecting your overall results.
  • Plan your cheat meal in advance and make it fit into your eating window. This way, you won’t disrupt your fasting schedule and you’ll still have some control over your calorie intake and food quality.
  • Balance your cheat meal with healthy foods and drinks. For example, if you have a pizza for lunch, have a salad for dinner, and drink plenty of water throughout the day. This can help you prevent nutrient deficiencies and dehydration that can result from eating too much junk food.
  • Enjoy your cheat meal mindfully and savor every bite. Don’t eat too fast or too much and pay attention to your hunger and fullness cues. Stop eating when you are satisfied and don’t feel guilty or regretful about your choice.
  • Get back on track the next day and resume your normal 16/8 intermittent fasting routine. Don’t try to compensate for your cheat meal by fasting longer or eating less the next day. This can create a cycle of restriction and bingeing that can harm your health and well-being.

Remember that 16/8 intermittent fasting is not a rigid or restrictive diet, but an eating pattern that can help you lose weight and improve your health. You don’t have to be perfect all the time and you can still enjoy your favorite foods occasionally without sabotaging your goals. The key is to find a balance that works for you and makes you happy.

Question: Can I have a cheat day on 16 8 intermittent fasting?

The 16/8 intermittent fasting method involves eating only during an 8-hour window and fasting for the remaining 16 hours of the day. It can help you lose weight by reducing your calorie intake and boosting your metabolism However, you may not lose weight on 16/8 fasting if you are:

  • Eating too many calories or unhealthy foods during your eating window.
  • Eating too late at night or too close to your bedtime.
  • Not fasting for at least 12 hours every day.
  • Not exercising regularly or intensely enough.
  • Not getting enough sleep or quality sleep.
  • Having hormonal issues or medical conditions that affect your metabolism.

To break out of a weight loss plateau while doing 16/8 fasting, you may need to:

  • Track your calorie intake and food quality and make sure you are eating at a moderate deficit and choosing nutritious foods.
  • Set a deadline for your last meal of the day and avoid eating after sunset or at least 3 hours before bed.
  • Shorten your eating window to 7 or 6 hours and lengthen your fasting window to 17 or 18 hours to maximize fat burning.
  • Increase your physical activity and include some high-intensity interval training (HIIT) or resistance training to preserve muscle mass and boost metabolism.
  • Improve your sleep habits and aim for at least 7 hours of uninterrupted sleep per night.
  • Consult your doctor or a registered dietitian if you have any medical issues or hormonal imbalances that may affect your weight loss.

Remember that weight loss is not a linear process and it may fluctuate depending on various factors. Don’t be discouraged by a temporary plateau and focus on the long-term benefits of intermittent fasting for your health and well-being

Question: How much weight will I lose on a 36-hour fast?

Embarking on a 36-hour fast can lead to weight loss, but it’s essential to remember that the results may vary from person to person. While some individuals may experience a noticeable drop on the scale, others might not see significant changes. It’s important to approach fasting with realistic expectations and focus on overall well-being rather than just weight loss. Remember, your body is unique, and sustainable weight management involves a balanced approach to nutrition and exercise.

Question: Is fasting for 36 hours healthy?

Fasting for 36 hours can be a challenging but potentially healthy practice if done correctly and under appropriate circumstances. However, it’s crucial to consult with a healthcare professional before attempting any extended fasts, especially if you have underlying health conditions or dietary restrictions. Fasting can provide certain benefits, such as improved insulin sensitivity, enhanced cellular repair, and potential weight loss. However, it’s important to prioritize your health and listen to your body throughout the fasting process.

Question: Can you fast for 36 hours?

Yes, fasting for 36 hours is possible. Many individuals choose to incorporate intermittent fasting into their lifestyle, which often includes fasting periods of varying lengths. However, it’s important to understand that fasting for such an extended duration may not be suitable for everyone. Factors such as overall health, medical conditions, and individual tolerance levels should be taken into account. It’s advisable to seek guidance from a healthcare professional or a registered dietitian to determine if a 36-hour fast is appropriate for you.

Question: What is a 36-hour fast 3 days a week?

A 36-hour fast for three days a week refers to a pattern of intermittent fasting. In this approach, an individual alternates between regular eating days and fasting days. For example, one might eat normally for four days of the week and fast for the entire day on the remaining three days. However, it’s important to note that this type of fasting regimen may not be suitable for everyone, and it’s crucial to consult with a healthcare professional or a registered dietitian before implementing such practices.

By the way, check  My Secret Fat Camp List


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