Desperate for Calorie Advice

This topic contains 6 replies, has 5 voices, and was last updated by calninja 9 years, 9 months ago.

Viewing 7 posts - 1 through 7 (of 7 total)

calninja

10:36 am
22 Feb 15
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Hi there

I am looking for guidance on how many calories to eat on my fast days and non-fast days. I am doing 2 fast days per week.

Please see my stats below.

Gender: F
Age: 28
Height: 5″2
Weight: 68.8kg today
BMR: 1371kcal
TDEE: 1646kcal

Question 1:
On non-fast days, should I be eating my BMR (1371kcal), my TDEE (1646kcal), or my TDEE minus a 500 calorie deficit (1146kcal)?

Question 2:
On fast days, should I be eating exactly 500 calories or a quarter of the calories that I eat on my non-fast days?

I would be very grateful for your advice. I have been going round in circles and struggling for months.

Thanks!

audreyg

11:06 am
22 Feb 15
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Hi I am new this week but am also 5’2 and weigh 76 kilos. I am eating 500 calories on fast days and upto 1400 on other days but try to keep to around 1200. I have lost 1.5 kilos this week after 2 fast days hope this helps.

Clickbeetle85

11:15 am
22 Feb 15
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Hi Calninja, and welcome to the forum!

There is a fantastic thread somewhere on here, full of advice for newcomers. Simcoeluv will hopefully pop up with a link to it. 🙂

On your non-fasting days you should aim for somewhere in between your BMR and your TDEE.
My TDEE is just under 1800 calories per day, and I aim to eat no more than 1700 (leaving myself a little wiggle room!)

Different people do different things on their fasting days.
500 calories is the basic figure given to women on this plan. It’s a good figure to start off with, and you should eat no more than this on your fasting days.

Some people choose to eat a quarter of their TDEE, which may be lower than 500 calories.
Others may find it easier to avoid calories altogether on their fasting days.
Do what is easiest for you.

If you are just starting out, it may be advisable for you to stick to the basic 500 calorie allowance at first.
This gives you a decent amount of calories and helps you to ease into the plan.
If, a little way down the line, you find it really easy getting by on 500 calories, you might want to reduce to a quarter of your own personal TDEE.

But it’s entirely up to you. At the end of the day, if you stick to no more than 500 calories on your fasting days, and eat no more than your TDEE on non-fasting days, you should lose weight.

Have a trawl through the other threads on this forum. You’ll find some great advice and loads of support. Best of luck!

calninja

4:14 pm
22 Feb 15
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Thank you for your responses!

There is quite a difference between the BMR and TDEE so just not sure what figure to stick to, in order to maximum weight loss in a healthy way for long term results…

Amazon

4:35 pm
22 Feb 15
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Hi calninja,

The best thing you can do is follow 5:2 for a month having 500 calories on fast days and no more than your TDEE on other days. One you’ve got the hang of fasting you can start changing things around. There are numerous options which is what makes this WOE so doable. You can drop calories on any day and/or add an extra FD if you want

As you lose weight you’ll need to recalculate as your BMR and TDEE will drop in line with the loss. Some of us use our goal weight BMR and TDEE, and many use 25% of their TDEE on FDs.
I’ve been doing this for a while and still use 500 calories on FDs, but I also use my goal weight BMR and TDEE and aim to keep somewhere between the two on non FDs.

The best thing is that if you overdo it on a FD, it doesn’t matter, you can just start again the next day.

Good luck.

simcoeluv

5:28 pm
22 Feb 15
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Hi calninja and welcome:

This will answer most of your questions: https://thefastdiet.co.uk/forums/topic/the-basics-for-newbies-your-questions-answered/

Good Luck!

calninja

8:01 am
23 Feb 15
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Thank you, it was very useful!