If you’re much taller, heavier or more active than average, it may be worth allowing yourself slightly higher limits on a Fast Day – just divide your TDEE by four.If your TDEE is lower than average, you can limit your Fast Day intake if you like, but it’s unlikely to make a significant difference to your weight loss if you cut your limit to 450, for example, rather than 500, and may make meal planning that bit harder. The limit of 500 for women and 600 for men is based on around 25% of the ‘average’ TDEE.For most of us, the averages work just fine. Should I adjust my calorie limit on Fast Days? She might also try a slightly higher fast day limit if 500 is challenging. Recommendation: to help her weight loss, Anita could still aim for around 2,000-2,500 on non-fasting days which will allow her plenty to eat, without feeling hungry, but speed up weight loss. She’s started exercising intensely at least four times a week to help her weight loss regime and her height, age, weight and activity levels mean her TDEE, at 2900, is higher than the average for women of 1,800-2000 calories. Is 5ft 8/68 inches/173cm tall and weighs 190lbs/13 stone 8/86.2kg – that makes her at the higher end of overweight. These are estimates, so you don’t need to be obsessive about the numbers: they are a tool to help you make good, healthy choices If in doubt, underestimate your activity levels – we can all be a little, um, optimistic about how active we are Keep a note of your BMI so you can see what you’ve achieved. how muscular you are.Ĭalculating your BMI before starting 5:2 or The Dirty Diet– and then on a regular basis after that – will show your progress. It’s a useful guideline but does have limitations, as it doesn’t recognise lean mass i.e. It’s also helpful if you’re fasting but not losing weight – use your TDEE to check you’re not consistently over-eating on your non-fasting days, which could undo the good work on fasting days.įor much more about enjoying your food and losing weight, read the 5:2 Books, which all explain how to balance your eating habits.īMI - Body Mass Index - is a basic calculation of whether you are a healthy weight or not (18-25 is the number you are aiming for – lower, and you are underweight, higher and you may be running a health risk by being overweight or obese). Most people use their TDEE as a guideline we naturally eat less on some days, and more on others. That doesn’t mean calorie-counting every day, unless you really want to. It gives you a guideline for how many calories you can eat on non-fasting days without gaining weight: by also fasting twice a week, you will create a calorie deficit/shortfall, so you lose weight. It’s simply a guideline – if you exceed it by up to 10%/50 calories, you should still lose weight! For most of us, this will be fairly close to 500 for women/600 for men. THEN divide by 4 to get a personalised fast day guideline. To work out your Fast Day Limit: simply use the calculator below to work out your estimated ‘total daily energy expenditure’. By eating at around that level 5 days a week – and then fasting for 2 – you’re creating a calorie deficit – or shortfall – which means your body has to burn fat for energy - so you lose weight.
Your TDEE or Total Daily Energy Expenditure is how many calories you need each day to maintain your current weight. I don’t recommend calorie-counting every day – but knowing your BMI and your TDEE (Total Daily Energy Expenditure) helps give you a guideline and track progress. Using these calculators will also help you understand how much you can eat on a non-fast/normal day without undoing your hard work on a fast day.
The 5:2 fast day limits of 500 or 600 calories on a Fast Day are based on eating a quarter or 25% of what the ‘average’ woman or man needs to eat to keep their weight stable - but how many of us are ‘average’? Being taller, shorter, heavier or more/less active than average will affect how many calories you need. Knowing your TDEE/personal energy ‘need’ helps you understand what your body needs to maintain weight – and why you gain or lose.
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