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Intermittent fasting has become a popular way to manage weight and improve health. Unlike traditional diets that restrict calories every day, intermittent fasting restricts calorie consumption on certain days or during certain hours. But with this eating pattern, the burning question remains, how many calories should one eat while following intermittent fasting? First off, it’s important to note that the number of calories one should consume during intermittent fasting varies depending on their goals, age, gender, and activity level. A general rule of thumb is to consume 20% to 25% fewer calories than what your body needs on a regular day. This deficit forces the body to rely on stored fat for energy and helps achieve weight loss. However, it’s crucial not to go too low on calories as it can lead to nutrient deficiencies, fatigue and slow down the metabolism. The minimum amount of calories an adult should consume daily is 1200 for women and 1500 for men. Anything lower than that over prolonged periods can lead to muscle loss, decreased immunity and even eating disorders. So, how do you know how many calories you should consume during intermittent fasting? It’s essential to calculate one’s basal metabolic rate (BMR) - the number of calories the body burns at rest. The amount of calories consumed should not fall below 70% of the BMR. To simplify the calculation here’s a formula for men and women aged 20-60. For men BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age in years) For women BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years) Once you’ve calculated the BMR, multiply it by the activity factor to determine how many calories the body burns throughout the day. Use the following activity factor scale to calculate: Sedentary= BMR x 1.2 (little or no exercise, desk job) Lightly Active= BMR x 1.375 (light exercise, sports or leisure 1-3 days per week) Moderately Active =BMR x 1.55 (moderate exercise, sports or leisure 3-5 days per week) Very Active = BMR x 1.725 (intense exercise, sports or leisure 6-7 days per week) Extra Active = BMR x 1.9 (very intense exercise, sports, or physical job or training 2 times daily) For instance, a 30-year-old, 5'6 tall, and weighing 145 pounds sedentary woman would have a BMR of 1341.8. She should consume 70% of that, which is approximately 938 calories every fasting day. However, it’s wise to consult with a physician or dietitian before going ahead with this plan. In conclusion, Intermittent fasting is an excellent way to manage weight and improve overall health, but it’s essential to know the right amount of calories to consume. One should never go too low on calories and should carefully calculate the BMR and activity level before starting this eating pattern. Remember, our bodies need food to function correctly, and it’s essential to feed it with adequate nutrients.
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