Tried the 5:2 diet briefly a year or so ago but then read 16 hour a day fasting was as useful but didn’t stick with that either. So now for a second attempt at 5:2…!

To help my motivation I’ve written an Excel 2013 spreadsheet that uses the formulas referred to in ‘The Fast Diet’. This will allow you to calculate calorie targets on the 5:2 for either weight maintenance or weight loss (approximately).

So calculates from the required inputs (age, sex, height, current weight, target weight, target weekly weight loss) your BMI, BMR, TDEE, weekly calorie target, daily calorie target for both fast and non-fast days for both weight maintenance and weight loss goals. Finally it will also calculate how your target weight can be achieved in so many weeks are and by what date.

If anyone is interested in a free copy of this spreadsheet – any suggestions on how this can more easily be shared with forum members?

Spreadsheet now also allows you to choose how many fasting days there should be – 0-3 recommended!