Intermittent Fasting Schedule Planner (16:8, OMAD)

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The Ultimate Intermittent Fasting Calculator: Your Personalized Guide to 16:8, OMAD, and Sustainable Weight Management

What Is Intermittent Fasting?

Intermittent fasting (IF) is a dietary strategy alternating between fasting and eating windows. Popular methods include:

• 16:8 Method: 16-hour fast followed by an 8-hour eating window

• OMAD (One Meal a Day): 23-hour fast with a 1-hour eating window

Studies show IF improves metabolic health, supports weight loss, and enhances cellular repair through autophagy.

Why Use an Intermittent Fasting Calculator?

Our advanced tool calculates:

1. Basal Metabolic Rate (BMR): Calories burned at rest

2. Total Daily Energy Expenditure (TDEE): Active calories burned

3. Body Mass Index (BMI): Weight-to-height ratio

4. Method-Specific Calorie Goals: Adjusted for fasting intensity

Without accurate calculations, users risk:
❌ Overeating during feeding windows
❌ Nutrient deficiencies
❌ Metabolic slowdown

How the Intermittent Fasting Schedule Planner Works

Key Inputs Explained

1. Biometric Data

   • Age: Metabolism slows 1-2% per decade post-20

   • Gender: Men typically have higher BMR (+5-10%)

   • Weight/Height: Critical for BMI and TDEE calculations

2. Activity Multipliers

   • Sedentary (Office jobs): ×1.2

   • Very Active (Athletes): ×1.9

3. Fasting Method

   • 16:8 (Beginner-friendly)

   • OMAD (Advanced fat loss)

Understanding Your Results

1. Schedule Visualization

![Fasting Window Graphic] Color-coded bars show fasting (blue) vs. eating (teal) periods. OMAD displays a 95% fasting ratio vs. 66% for 16:8.

2. Calorie Recommendations

• 16:8: TDEE × 0.85 (15% deficit)

• OMAD: TDEE × 0.75 (25% deficit)
  *Example: A 30-year-old woman with TDEE 2,000 kcal would get 1,700 kcal (16:8) or 1,500 kcal (OMAD).*

3. BMI Risk Assessment

• <18.5 (Red): Underweight – Fasting not recommended

• 18.5–24.9 (Green): Healthy range

• >25 (Yellow/Red): Requires medical supervision

Health Benefits of Intermittent Fasting

Peer-reviewed studies associate IF with:
✔️ 3-8% weight loss in 3-24 weeks
✔️ 20-31% reduction in visceral fat
✔️ Improved insulin sensitivity (+14-58%)
✔️ Reduced inflammation markers (CRP, IL-6)

Safety Considerations

Contraindications for fasting include:

• Pregnancy/breastfeeding

• Type 1 diabetes

• History of eating disorders

• BMI <18.5

Start Your Fasting Journey Today

Our calculator combines NIH research, clinical guidelines, and adaptive algorithms to create safe, personalized plans. Bookmark your results and revisit quarterly as your metabolic needs evolve.

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