BMR & TDEE Calculator for Intermittent Fasting & Fitness

This tool calculates your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to help you manage your nutrition during intermittent fasting.

Input your age, gender, weight, height, and activity level. Click 'Calculate' to see your BMR and TDEE values, which guide your nutrition while fasting.

Age

Sex

Weight (lbs)

Height (inches)

Activity Level

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Understanding your BMR and TDEE is essential for effective intermittent fasting and fitness, ensuring you meet energy needs while preserving muscle.

Examples for Intermittent Fasting & Fitness

Active male practitioner on 16:8 protocol

BMR: 1914 kcal, TDEE: 2850 kcal

This active male on a 16:8 fasting schedule has a high energy requirement to maintain muscle during workouts.

Sedentary female practitioner managing energy

BMR: 1432 kcal, TDEE: 1718 kcal

For this sedentary female, knowing her TDEE is crucial for managing energy while fasting.

Moderately active male focusing on muscle preservation

BMR: 2021 kcal, TDEE: 2888 kcal

This moderately active male needs to optimize his nutrient timing for muscle preservation during fasting.

Female combining fasting with strength training

BMR: 1536 kcal, TDEE: 2250 kcal

This active female should align her eating window with her strength training for optimal results.

Understanding BMR and TDEE

BMR (Basal Metabolic Rate) is the number of calories your body needs at rest to maintain vital functions. TDEE (Total Daily Energy Expenditure) includes all activities, providing a complete picture of your calorie needs based on lifestyle and exercise.

Timing Your Workouts

For IF practitioners, knowing when to train is crucial. Aim to schedule workouts just before or at the beginning of your eating window to maximize energy and recovery while adhering to your fasting plan.

Nutritional Strategies Post-Fast

Breaking your fast correctly is essential for muscle preservation and energy recovery. Focus on nutrient-dense foods, such as lean proteins and healthy fats, to replenish glycogen stores and support muscle repair.

Tips for Intermittent Fasting & Fitness

Stay hydrated during fasting periods to maintain energy levels.
Consider light exercises during fasting to enhance fat oxidation.
Track your workouts and adjust caloric intake based on performance and energy needs.
Experiment with different eating windows to see what best fits your lifestyle.

Track all your intermittent fasting & fitness metrics in FirstRep. Start free with up to 3 clients.

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Frequently Asked Questions

How does intermittent fasting affect my workout performance?

Intermittent fasting can influence workout performance depending on your eating schedule and energy levels. Timing workouts around your eating window may enhance performance.

What should I eat after breaking my fast?

After breaking your fast, focus on balanced meals with proteins, healthy fats, and complex carbohydrates to optimize recovery and muscle preservation.