{"id":71500,"date":"2025-03-18T12:23:01","date_gmt":"2025-03-18T12:23:01","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=71500"},"modified":"2025-03-18T12:23:01","modified_gmt":"2025-03-18T12:23:01","slug":"how-many-calories-to-eat-during-intermittent-fasting-16-8","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/","title":{"rendered":"How Many Calories To Eat During Intermittent Fasting 16\/8?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/#Do_You_Count_Calories_On_A_16_8_Diet\" >Do You Count Calories On A 16:8 Diet?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/#The_Case_For_Counting_Calories\" >The Case For Counting Calories<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/#The_Drawbacks_Of_Counting_Calories\" >The Drawbacks Of Counting Calories<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/#Alternative_Approaches_To_Managing_Food_Intake_On_IF\" >Alternative Approaches To Managing Food Intake On IF<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/#How_Many_Calories_Should_I_Eat_On_16_8_Intermittent_Fasting\" >How Many Calories Should I Eat On 16:8 Intermittent Fasting?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/#1_Your_Goals\" >1. Your Goals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/#2_Resting_Metabolic_Rate_RMR\" >2. Resting Metabolic Rate (RMR)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/#3_Activity_Levels\" >3. Activity Levels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/#4_Sex_Age_And_Body_Composition\" >4. Sex, Age, And Body Composition<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/#How_Many_Meals_Should_I_Eat_During_16_8_Intermittent_Fasting\" >How Many Meals Should I Eat During 16:8 Intermittent Fasting?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/#Option_1_Two_Large_Meals\" >Option 1: Two Large Meals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/#Option_2_Three_Smaller_Meals\" >Option 2: Three Smaller Meals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/#Option_3_Two_Meals_Snacks\" >Option 3: Two Meals + Snacks<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/#How_Do_I_Maximize_My_16_8_Intermittent_Fasting\" >How Do I Maximize My 16:8 Intermittent Fasting?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/#Focus_On_Nutrient-Dense_Balanced_Meals\" >Focus On Nutrient-Dense, Balanced Meals\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/#Time_Your_Meals_Strategically\" >Time Your Meals Strategically<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/#Prioritize_Proper_Hydration\" >Prioritize Proper Hydration\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/#Integrate_Exercise_Thoughtfully\" >Integrate Exercise Thoughtfully\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/#Get_High-Quality_Sleep\" >Get High-Quality Sleep\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/#Monitor_Progress_And_Adjust_Accordingly\" >Monitor Progress And Adjust Accordingly\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/#Consistency_Is_The_Foundation_For_Success\" >Consistency Is The Foundation For Success\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/#How_Quickly_Do_You_Lose_Weight_On_16_8_Diet\" >How Quickly Do You Lose Weight On 16:8 Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/#Why_Am_I_Not_Losing_Weight_On_16_8_Fasting\" >Why Am I Not Losing Weight On 16:8 Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/#Do_you_restrict_calories_while_intermittent_fasting\" >Do you restrict calories while intermittent fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/#Can_I_eat_1500_calories_during_intermittent_fasting\" >Can I eat 1500 calories during intermittent fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/#Can_I_lose_5_lbs_in_a_week_with_16_8_intermittent_fasting\" >Can I lose 5 lbs in a week with 16:8 intermittent fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/#What_should_be_the_results_of_4_weeks_of_16_8_fasting\" >What should be the results of 4 weeks of 16:8 fasting?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">16\/8 is a form of Time-Restricted Feeding (TRF) that involves eating during an 8-hour window and fasting for the remaining 16 hours in a day. This eating pattern has recently gained popularity due to its potential health benefits, including weight loss and improved metabolic health.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Calories_To_Eat_During_Intermittent_Fasting_16\/8\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">While intermittent fasting does not require calorie counting or strict dieting, it is still important to pay attention to the types of food and the calorie amounts consumed during the eating window. So, what should your calorie goal be during your 8-hour feeding period?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The answer varies for each individual based on:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sex<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Age<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Height<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weight<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Activity level<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overall goals<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">However, some guidelines can help you determine the right amount of calories to eat during intermittent fasting.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_You_Count_Calories_On_A_16_8_Diet\"><\/span><strong>Do You Count Calories On A 16:8 Diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The decision to count calories on a <a href=\"https:\/\/betterme.world\/articles\/16-8-intermittent-fasting-7-day-meal-plan\/\">16:8 intermittent fasting<\/a> diet comes down to your personal goals and relationship with food. If precise control helps you feel confident in your progress, tracking calories might be worthwhile.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, if you find the process stressful or unsustainable, other portion control methods can still help you achieve great results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let&#8217;s break this down in detail.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Case_For_Counting_Calories\"><\/span><b>The Case For Counting Calories<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Counting calories helps you gain a clear understanding of how much you\u2019re eating, which can be vital for specific health goals:<\/span><\/p>\n<ul>\n<li><b>For Weight Loss<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Suppose you&#8217;re using intermittent fasting for weight loss.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In that case, maintaining a calorie deficit (eating fewer calories than your body burns) is key (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/calorie-deficit\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Intermittent fasting, with its shorter eating window, often helps people naturally reduce their calorie intake, but it&#8217;s not a guarantee.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you indulge in high-calorie foods or overeat during your 8-hour window, you may unintentionally consume more calories than your body needs. Tracking calories can address this issue by giving you control and accountability.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Calories_To_Eat_During_Intermittent_Fasting_16\/8\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69031\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan-1024x640.png\" alt=\"How Many Calories To Eat During Intermittent Fasting 16\/8\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><br \/>\n<b><\/b><\/p>\n<ul>\n<li><a href=\"https:\/\/betterme.world\/articles\/best-intermittent-fasting-for-muscle-gain\/\"><b>For Muscle Gain<\/b><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To build muscle, you must ensure you eat in a calorie surplus (consuming more calories than you burn) and get adequate protein (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/nutrition\/articles\/10.3389\/fnut.2019.00131\/full\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Counting calories and macronutrients (protein, fats, and carbs) is especially useful here, as it allows you to fine-tune your intake for optimal muscle growth.<\/span><\/p>\n<ul>\n<li><b>For Plateau Prevention<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Many people experience <a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-weight-loss-plateau\/\">plateaus<\/a> during weight loss. Without tracking calories, it may be harder to identify whether you&#8217;re still maintaining a caloric deficit or unintentionally eating more due to portion creep. Monitoring your calorie intake can help you adjust your diet to overcome these stalls.<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Calories_To_Eat_During_Intermittent_Fasting_16\/8\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Drawbacks_Of_Counting_Calories\"><\/span><b>The Drawbacks Of Counting Calories<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Despite its benefits, calorie counting isn&#8217;t for everyone. Here are some of the challenges it may pose:<\/span><\/p>\n<ul>\n<li><b>It&#8217;s Time-Consuming<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Logging every meal and snack can be tedious or overwhelming, especially for busy people. It can also shift one&#8217;s focus from enjoying food to strictly analyzing it.<\/span><\/p>\n<ul>\n<li><b>It Can Create Stress Around Food<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Some people may develop an unhealthy relationship with food if they become overly fixated on numbers. This rigid approach can make figuring out what to eat during intermittent fasting 16\/8 too stressful. Food stress can lead to feeling guilty or anxious when you exceed your calorie target.<\/span><\/p>\n<ul>\n<li><b>You May Be Overlooking Food Quality<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Counting calories alone doesn\u2019t account for nutrient density or food quality.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For instance, 500 calories from a donut and 500 calories from a mix of vegetables, lean protein, and healthy fats vastly impact energy levels, health, and metabolism.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can remember food quality when deciding what foods to avoid while intermittent fasting.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/hourly-benefits-of-fasting-chart\/\">Hourly Benefits Fasting Chart: A Guide To How The Body Works As You Go Without Food<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Alternative_Approaches_To_Managing_Food_Intake_On_IF\"><\/span><strong>Alternative Approaches To Managing Food Intake On IF<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If calorie tracking feels like too much work or isn\u2019t appealing to you, there are other ways to ensure you&#8217;re eating in a way that aligns with your goals:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mindful Eating:<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Pay close attention to your hunger and fullness cues. Eat slowly and stop when you\u2019re satisfied, not overly full. This mindfulness can help prevent overeating during your eating window (<\/span><a href=\"https:\/\/diabetesjournals.org\/spectrum\/article\/30\/3\/171\/32398\/Mindful-Eating-The-Art-of-Presence-While-You-Eat\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Portion Control:<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Instead of counting calories, focus on serving sizes. For example, make half your plate vegetables, one-quarter quality protein, and one-quarter whole grain carbs or healthy fats (<\/span><a href=\"https:\/\/www.cambridge.org\/core\/journals\/proceedings-of-the-nutrition-society\/article\/understanding-the-science-of-portion-control-and-the-art-of-downsizing\/4B2368D8692A17995D4DC6E312832DDC\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Compare everyday objects or your hands and fingers to estimate portion sizes according to the recommended amounts.<\/span><b><\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b>Focus on Nutrient Density:<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Choose whole, minimally processed foods that are rich in nutrients. Foods like fruits and vegetables, lean proteins, whole grains, and healthy fats provide high-quality energy and satiety without unnecessary calories (<\/span><a href=\"https:\/\/www.cambridge.org\/core\/journals\/public-health-nutrition\/article\/nutrient-density-approach-to-healthy-eating-challenges-and-opportunities\/DBD9EB9247EADB66947FFE3CC3BCF1CE\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Plan Balanced Meals:<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Include a mix of protein, complex carbs with fiber, and healthy fat in each meal.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Protein helps with satiety and muscle maintenance, fiber aids digestion and keeps you full, and healthy fats support hormone health and energy (<\/span><a href=\"https:\/\/www.norfolk.gov.uk\/article\/42224\/The-benefits-of-healthy-eating\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Calories_Should_I_Eat_On_16_8_Intermittent_Fasting\"><\/span><strong>How Many Calories Should I Eat On 16:8 Intermittent Fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The number of calories you should consume during a 16:8 intermittent fasting schedule depends on various factors such as your sex, age, height, weight, activity level, and overall goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below are the essential factors to account for:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Your_Goals\"><\/span><b>1. Your Goals<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weight Loss:<\/b><span style=\"font-weight: 400;\"> To lose weight, you must maintain a calorie deficit.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A deficit means consuming fewer calories than your body burns daily.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A modest deficit of 500\u2013750 daily calories is safe and effective, contributing to around 1\u20131.5 pounds of weight loss per week (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/calorie-deficit\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Muscle Gain:<\/b><span style=\"font-weight: 400;\"> Building muscle requires a calorie surplus.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You&#8217;ll need to consume more calories than you burn to increase lean mass, emphasizing sufficient protein intake. Studies suggest consuming 1.6\u20132.2 grams of protein per kilogram of body weight to optimize muscle gain (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/nutrition\/articles\/10.3389\/fnut.2019.00131\/full\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Maintenance: <\/b><span style=\"font-weight: 400;\">To maintain weight and focus on health benefits like metabolic improvements, you should match your calorie intake with your daily energy expenditure.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"2_Resting_Metabolic_Rate_RMR\"><\/span><b>2. Resting Metabolic Rate (RMR)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your resting metabolic rate is the number of calories your body uses to maintain essential bodily functions like breathing and organ function (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8170564\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>You can estimate your RMR using equations like the Mifflin-St Jeor formula:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Men<\/b><span style=\"font-weight: 400;\"> = (88.362 + 13.397 \u00d7 weight in kg) + (4.799 \u00d7 height in cm) &#8211; (5.677 \u00d7 age)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Women<\/b><span style=\"font-weight: 400;\"> = (447.593 + 9.247 \u00d7 weight in kg) + (3.098 \u00d7 height in cm) &#8211; (4.330 \u00d7 age)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These equations provide a baseline for the daily minimum calories your body needs.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Calories_To_Eat_During_Intermittent_Fasting_16\/8\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-67950\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4784-intermittent-fasting-for-women-over-35-1024x640.png\" alt=\"How Many Calories To Eat During Intermittent Fasting 16\/8\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4784-intermittent-fasting-for-women-over-35.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4784-intermittent-fasting-for-women-over-35-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4784-intermittent-fasting-for-women-over-35.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4784-intermittent-fasting-for-women-over-35-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4784-intermittent-fasting-for-women-over-35.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Activity_Levels\"><\/span><b>3. Activity Levels<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sedentary people have lower calorie needs than those who exercise regularly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To estimate daily calorie expenditure, add a multiplier to your RMR:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1.2 for light activity<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Up to 1.9 for very active individuals (<\/span><a href=\"https:\/\/www.apa.org\/obesity-guideline\/estimated-calorie-needs.pdf\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"4_Sex_Age_And_Body_Composition\"><\/span><b>4. Sex, Age, And Body Composition<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Men tend to have higher calorie needs due to more muscle mass, while women require fewer calories but may need specific nutrient considerations, especially during hormonal life stages like menopause.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Age and body composition also play a role, as 16:8 intermittent fasting for seniors and those with lower muscle mass typically burns fewer calories (<\/span><a href=\"https:\/\/www.apa.org\/obesity-guideline\/estimated-calorie-needs.pdf\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Meals_Should_I_Eat_During_16_8_Intermittent_Fasting\"><\/span><strong>How Many Meals Should I Eat During 16:8 Intermittent Fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There\u2019s no definitive rule for how many meals you should eat during 16:8 intermittent fasting. Instead, the best approach depends on your:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Goals<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lifestyle<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hunger cues<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Metabolic needs<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The priority is crafting a meal plan that fits seamlessly into your life, focuses on nutrient-dense foods, and energizes you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whether you choose two meals, three meals, or another variation of meals and snacks, remember that your eating window is an opportunity to nourish and fuel your body in a way that feels sustainable\u2014this is the key to long-term success.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The beauty of 16:8 intermittent fasting lies in its flexibility.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our meal plan solves the mystery of \u201cWhat can I eat during intermittent fasting?\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mix and match the foods below and add similar nutritious foods you find while shopping.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how to design a plan that works for you:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Option_1_Two_Large_Meals\"><\/span><b>Option 1: Two Large Meals<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Benefits: <\/b><span style=\"font-weight: 400;\">Simple to plan and execute. May naturally align with hunger levels during fasting.<\/span><\/li>\n<li aria-level=\"1\"><b>Example Schedule:<\/b><\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Meal 1 (12 p.m.):<\/b><span style=\"font-weight: 400;\"> Grilled chicken, quinoa, roasted vegetables, and avocado.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Meal 2 (7 p.m.): <\/b><span style=\"font-weight: 400;\">Baked salmon, sweet potato, steamed green beans, and olive oil dressing.<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Option_2_Three_Smaller_Meals\"><\/span><b>Option 2: Three Smaller Meals<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Benefits:<\/b><span style=\"font-weight: 400;\"> Helps avoid overeating in one sitting. The meals provide consistent energy without overwhelming digestion.<\/span><\/li>\n<li aria-level=\"1\"><b>Example Schedule:<\/b><\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Meal 1 (12 p.m.): <\/b><span style=\"font-weight: 400;\">Scrambled eggs with spinach and whole-grain toast.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Meal 2 (3 p.m.):<\/b><span style=\"font-weight: 400;\"> Greek yogurt, nuts, and berries.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Meal 3 (7 p.m.):<\/b><span> Grilled turkey burger with a side salad and roasted carrots.<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Option_3_Two_Meals_Snacks\"><\/span><b>Option 3: Two Meals + Snacks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Benefits:<\/b><span style=\"font-weight: 400;\"> It combines the simplicity of fewer meals with added flexibility.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It is ideal for athletes or people needing steady energy.<\/span><b><\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b>Example Schedule:<\/b><\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Meal 1 (12 p.m.):<\/b><span style=\"font-weight: 400;\"> Turkey wraps with whole-grain tortilla and mixed greens.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Snack (3 p.m.):<\/b><span> A handful of nuts and an apple.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Meal 2 (7 p.m.):<\/b><span> Stir-fried tofu with rice and broccoli.<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Maximize_My_16_8_Intermittent_Fasting\"><\/span><strong>How Do I Maximize My 16:8 Intermittent Fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Getting the most out of this eating pattern requires a thoughtful, personalized approach beyond just following the clock.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By carefully tailoring your plan, you can unlock the full potential of intermittent fasting while creating habits that fit seamlessly into your lifestyle:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Focus_On_Nutrient-Dense_Balanced_Meals\"><\/span><b>Focus On Nutrient-Dense, Balanced Meals\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The quality of your meals during the eating window is as important as the best fasting schedule.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Nutrient-dense foods should be the backbone of your diet, as they provide essential vitamins, minerals, and sustained energy (<\/span><a href=\"https:\/\/www.cambridge.org\/core\/journals\/public-health-nutrition\/article\/nutrient-density-approach-to-healthy-eating-challenges-and-opportunities\/DBD9EB9247EADB66947FFE3CC3BCF1CE\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For optimal results, meal composition must align with your goals.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To lose weight, you can help by creating a slight calorie deficit through portion control and choosing low-calorie, high-fiber foods.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To build or maintain muscle, prioritize evenly distributing protein intake throughout the eating window. Studies suggest consuming at least 20-25 grams of protein per meal stimulates muscle protein synthesis and improves muscle retention even in a calorie deficit (<\/span><a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-018-0215-1\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Calories_To_Eat_During_Intermittent_Fasting_16\/8\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Time_Your_Meals_Strategically\"><\/span><b>Time Your Meals Strategically<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Meal timing is crucial in maximizing intermittent fasting benefits (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31023390\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The timing of your biggest meal\u2014at the start, middle, or end of the eating window\u2014should depend on your activity levels and preferences.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For individuals who are most active in the morning, front-loading calories at the beginning of the window can provide an energy boost and improve metabolic outcomes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research indicates that consuming breakfast-like meals with fiber earlier in the day may improve blood sugar control (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4863265\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Those focused on muscle gain may benefit from evenly spaced meals across the eating window, ensuring they regularly supply their body with nutrients, particularly protein, for muscle recovery and growth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, if your daily schedule revolves around social dinners, opening your eating window later in the day can help you stay consistent without feeling restricted.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Experimentation with meal timing helps determine what works best for your lifestyle and nutritional needs.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Prioritize_Proper_Hydration\"><\/span><b>Prioritize Proper Hydration\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Water intake supports vital functions such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Digestion<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Joint health<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Temperature regulation<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It can also reduce feelings of hunger mistaken for thirst during fasting hours.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aim for regular water consumption throughout the day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most adults require approximately 2\u20133 liters, depending on body size and activity levels (<\/span><a href=\"https:\/\/www.maine.gov\/mdot\/challengeme\/topics\/docs\/2019\/june\/The-Health-Benefits-of-Water.pdf\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Electrolyte replenishment is another key component of hydration.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fasting can sometimes lead to an imbalance of sodium, potassium, and magnesium, especially when combined with exercise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Include foods like these during your eating window:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bananas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leafy greens<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These foods restore lost electrolytes and reduce side effects such as fatigue, muscle cramps, or headaches (<\/span><a href=\"https:\/\/www.maine.gov\/mdot\/challengeme\/topics\/docs\/2019\/june\/The-Health-Benefits-of-Water.pdf\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For additional support, unsweetened electrolyte drinks can help stabilize your electrolyte levels, especially during extended fasting periods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Alternatively, fasting-friendly beverages like green tea or black coffee can be helpful additions. Green tea, in particular, contains catechins that may support fat oxidation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Moderate intake of these beverages can also improve focus and energy, enhancing your fasting experience without breaking your fast.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Integrate_Exercise_Thoughtfully\"><\/span><b>Integrate Exercise Thoughtfully\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Exercise is a powerful complement to fasting, but you should intentionally plan the type and timing of physical activity to match your goals and energy availability.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For those aiming to accelerate fat loss, fasted workouts\u2014scheduled before breaking your fast\u2014can encourage the body to use fat stores as fuel. However, this strategy is most effective with low-intensity exercise like walking, stretching, or yoga, as more demanding activities may feel challenging without pre-workout nutrition.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, strength training and high-intensity exercises are integral to building or maintaining muscle mass. However, they require more energy, and it may be better to do these workouts after breaking your fast with a carbohydrate-containing meal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A <a href=\"https:\/\/betterme.world\/articles\/dairy-free-high-protein-meals\/\">protein-rich meal<\/a> after exercise provides the amino acids needed for muscle repair and growth, further optimizing these workouts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pairing protein with moderate carbs, such as a post-workout meal of grilled chicken and quinoa, can further aid recovery by replenishing glycogen stores (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31883664\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s equally important to listen to your body. If exercising while fasting feels unsustainable, move workouts to coincide with your eating window.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Balancing effort with adequate fuel ensures steady progress without overburdening your body.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Get_High-Quality_Sleep\"><\/span><b>Get High-Quality Sleep<\/b><b>\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sleep is often an underestimated factor in achieving fasting success (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/13\/10\/3489\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Poor sleep disrupts key appetite-regulating hormones, such as ghrelin and leptin, which can lead to increased hunger and decreased feelings of fullness during the eating window (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/14\/24\/5196\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Furthermore, experts have linked insufficient rest to:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slower metabolism<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Elevated cortisol levels<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Poor weight regulation (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/14\/24\/5196\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A regular sleep schedule is one of the simplest ways to improve fasting results and overall health. Aim for 7\u20139 hours of sleep each night and maintain consistent bedtime and wake-up routines, even on weekends.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Developing relaxation rituals, like reading or meditating before bed, can further enhance restorative sleep.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Monitor_Progress_And_Adjust_Accordingly\"><\/span><b>Monitor Progress And Adjust Accordingly\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Tracking your progress is crucial for ensuring your fasting routine delivers the desired results.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Regularly evaluate metrics like:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Energy levels<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Body composition<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Emotional well-being<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Workout performance<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These metrics provide an honest snapshot of how well the approach works for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Minimalist journaling or periodic check-ins with a nutrition professional can also help uncover patterns and pinpoint areas for improvement.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Minor adjustments can help you stay on track when progress stalls or motivation dips. For example, recalibrating your caloric intake, improving meal quality, or experimenting with meal timing help overcome plateaus.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Everyone\u2019s needs evolve as activity levels, weight goals, and health priorities shift. Flexibility and adaptability ensure that your fasting method remains effective no matter where you are in your wellness journey.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Consistency_Is_The_Foundation_For_Success\"><\/span><b>Consistency Is The Foundation For Success\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Intermittent fasting isn\u2019t an all-or-nothing practice; it\u2019s a long-term commitment to developing healthier habits. By remaining consistent with your fasting schedule and nutritional strategies, you create a routine that produces sustainable results.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Occasional deviations or mistakes shouldn\u2019t derail your efforts\u2014as long as you stay mindful and return to your plan, success will follow.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-meal-ideas\/\">Intermittent Fasting Meal Ideas to Make Weeknights Easier<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Quickly_Do_You_Lose_Weight_On_16_8_Diet\"><\/span><strong>How Quickly Do You Lose Weight On 16:8 Diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Research suggests intermittent fasting may help individuals naturally reduce calorie intake, contributing to a steady weight loss of about 1\u20132 pounds per week (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7021351\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, this progress can slow over time as the body adapts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Outside factors, such as regular exercise, meal nutrient quality, and stress levels, also impact results. Fasting with a balanced, portion-controlled diet often yields the best outcomes.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Am_I_Not_Losing_Weight_On_16_8_Fasting\"><\/span><strong>Why Am I Not Losing Weight On 16:8 Fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Several factors might be at play if you&#8217;re not losing weight on 16:8 fasting.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The main culprit is caloric intake. Even with healthy foods, it\u2019s possible to overeat during the eating window and unknowingly consume more calories than your body burns.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Meal composition is another critical factor. Diets high in ultra-processed foods or low in protein and fiber can hinder satiety, leading to overeating.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lifestyle factors may interfere with your progress.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Poor sleep disrupts hunger hormones and can increase cravings (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/14\/24\/5196\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">), while high stress elevates cortisol levels, which may encourage fat storage, especially around the abdomen (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3107005\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Calories_To_Eat_During_Intermittent_Fasting_16\/8\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-71144\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/4934-mediterranean-diet-intermittent-fasting-meal-plan-1024x640.png\" alt=\"How Many Calories To Eat During Intermittent Fasting 16\/8\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/4934-mediterranean-diet-intermittent-fasting-meal-plan-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/4934-mediterranean-diet-intermittent-fasting-meal-plan-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/4934-mediterranean-diet-intermittent-fasting-meal-plan-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/4934-mediterranean-diet-intermittent-fasting-meal-plan-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/4934-mediterranean-diet-intermittent-fasting-meal-plan.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Do_you_restrict_calories_while_intermittent_fasting\"><\/span><strong>Do you restrict calories while intermittent fasting? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Intermittent fasting doesn\u2019t inherently require calorie restriction, but achieving a calorie deficit is often necessary for weight loss. The 16\/8 method may reduce calorie intake by shortening the eating window. However, if you consume more calories than your body uses, fasting alone won\u2019t result in weight loss. Being mindful of portion sizes and meal quality is key.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_eat_1500_calories_during_intermittent_fasting\"><\/span><strong>Can I eat 1500 calories during intermittent fasting? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, consuming 1500 calories during the 16\/8 eating window is feasible and may help with weight loss if it creates a calorie deficit. However, ensure those calories come from nutrient-dense foods to maintain energy and overall health.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Adjust calories based on age, sex, activity level, and weight goals.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_lose_5_lbs_in_a_week_with_16_8_intermittent_fasting\"><\/span><strong>Can I lose 5 lbs in a week with 16:8 intermittent fasting? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Losing 5 pounds in a week is uncommon and generally not sustainable.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Healthy weight loss typically averages 1\u20132 pounds per week. However, some individuals may see faster short-term results due to water weight loss, notably if they\u2019ve reduced their carbohydrate or sodium intake.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Long-term success depends on maintaining consistent habits and a calorie deficit.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_should_be_the_results_of_4_weeks_of_16_8_fasting\"><\/span><strong>What should be the results of 4 weeks of 16:8 fasting? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">After 4 weeks following 16\/8 intermittent fasting, you might notice modest weight loss (around 4\u20138 pounds, depending on calorie balance), improved energy, and possibly better digestion. Many also report reduced bloating and improvements in blood sugar regulation. Results vary widely based on starting weight, meal choices, and overall lifestyle habits.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Calories_To_Eat_During_Intermittent_Fasting_16\/8\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-12.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The number of calories you should eat during 16\/8 intermittent fasting depends on your needs and goals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For weight loss, it\u2019s crucial to maintain a calorie deficit, meaning you consume fewer calories than your body burns. However, it\u2019s just as essential to ensure that your meals are nutrient-dense, including a balance of proteins, healthy fats, and fiber-rich carbs to support energy, satiety, and overall health.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>16\/8 is a form of Time-Restricted Feeding (TRF) that involves eating during an 8-hour window and fasting for the remaining 16 hours in a day. This eating pattern has recently gained popularity due to its potential health benefits, including weight loss and improved metabolic health. While intermittent fasting does not require calorie counting or strict [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":71501,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[150],"tags":[],"coauthors":[45],"class_list":["post-71500","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fasting-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Many Calories To Eat During Intermittent Fasting 16\/8? - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 HOW MANY CALORIES TO EAT DURING INTERMITTENT FASTING 16\/8 \u27a4? Here&#039;s a look at the best calorie intake for weight loss on 16\/8 intermittent fasting, including tips to maximize results and common mistakes to avoid.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How Many Calories To Eat During Intermittent Fasting 16\/8?\" \/>\n<meta property=\"og:description\" content=\"\u2605 HOW MANY CALORIES TO EAT DURING INTERMITTENT FASTING 16\/8 \u27a4? Here&#039;s a look at the best calorie intake for weight loss on 16\/8 intermittent fasting, including tips to maximize results and common mistakes to avoid.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/4936-how-many-calories-to-eat-during-intermittent-fasting-168-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"How Many Calories To Eat During Intermittent Fasting 16\/8?\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/\"},\"wordCount\":2756,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/4936-how-many-calories-to-eat-during-intermittent-fasting-168.png\",\"articleSection\":[\"Fasting\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">16\/8 is a form of Time-Restricted Feeding (TRF) that involves eating during an 8-hour window and fasting for the remaining 16 hours in a day. This eating pattern has recently gained popularity due to its potential health benefits, including weight loss and improved metabolic health.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">While intermittent fasting does not require calorie counting or strict dieting, it is still important to pay attention to the types of food and the calorie amounts consumed during the eating window. So, what should your calorie goal be during your 8-hour feeding period?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The answer varies for each individual based on:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Sex<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Age<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Height<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Weight<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Activity level<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Overall goals<\/span><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">However, some guidelines can help you determine the right amount of calories to eat during intermittent fasting.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Do You Count Calories On A 16:8 Diet?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The decision to count calories on a <a href=\\\"https:\/\/betterme.world\/articles\/16-8-intermittent-fasting-7-day-meal-plan\/\\\">16:8 intermittent fasting<\/a> diet comes down to your personal goals and relationship with food. If precise control helps you feel confident in your progress, tracking calories might be worthwhile.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">On the other ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/\",\"name\":\"How Many Calories To Eat During Intermittent Fasting 16\/8? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/4936-how-many-calories-to-eat-during-intermittent-fasting-168.png\",\"description\":\"\u2605 HOW MANY CALORIES TO EAT DURING INTERMITTENT FASTING 16\/8 \u27a4? 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Here's a look at the best calorie intake for weight loss on 16\/8 intermittent fasting, including tips to maximize results and common mistakes to avoid.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"How Many Calories To Eat During Intermittent Fasting 16\/8?","og_description":"\u2605 HOW MANY CALORIES TO EAT DURING INTERMITTENT FASTING 16\/8 \u27a4? Here's a look at the best calorie intake for weight loss on 16\/8 intermittent fasting, including tips to maximize results and common mistakes to avoid.","og_url":"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","og_image":[{"width":1024,"height":640,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/4936-how-many-calories-to-eat-during-intermittent-fasting-168-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404"},"headline":"How Many Calories To Eat During Intermittent Fasting 16\/8?","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/"},"wordCount":2756,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/4936-how-many-calories-to-eat-during-intermittent-fasting-168.png","articleSection":["Fasting"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">16\/8 is a form of Time-Restricted Feeding (TRF) that involves eating during an 8-hour window and fasting for the remaining 16 hours in a day. This eating pattern has recently gained popularity due to its potential health benefits, including weight loss and improved metabolic health.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">While intermittent fasting does not require calorie counting or strict dieting, it is still important to pay attention to the types of food and the calorie amounts consumed during the eating window. So, what should your calorie goal be during your 8-hour feeding period?<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The answer varies for each individual based on:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sex<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Age<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Height<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weight<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Activity level<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overall goals<\/span><\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">However, some guidelines can help you determine the right amount of calories to eat during intermittent fasting.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>Do You Count Calories On A 16:8 Diet?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">The decision to count calories on a <a href=\"https:\/\/betterme.world\/articles\/16-8-intermittent-fasting-7-day-meal-plan\/\">16:8 intermittent fasting<\/a> diet comes down to your personal goals and relationship with food. If precise control helps you feel confident in your progress, tracking calories might be worthwhile.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">On the other ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/","url":"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/","name":"How Many Calories To Eat During Intermittent Fasting 16\/8? - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/how-many-calories-to-eat-during-intermittent-fasting-16-8\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/4936-how-many-calories-to-eat-during-intermittent-fasting-168.png","description":"\u2605 HOW MANY CALORIES TO EAT DURING INTERMITTENT FASTING 16\/8 \u27a4? 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