How Many Calories To Eat During Intermittent Fasting 16/8

How Many Calories To Eat During Intermittent Fasting 16/8

Intermittent fasting 16/8 is becoming increasingly popular, and it's no surprise why. Not only can it help with weight loss too, but it can also improve overall health.

But with any new regimen, there are important things to consider before jumping in—like how many calories you should be eating during the eight-hour window.

In this article, I'm going to talk about how many calories you should how many calories to eat, when doing intermittent fasting 16/8.

We'll look at different factors that can influence your caloric intake and provide helpful tips on getting the most out of this type of balanced diet plan. So if you're ready to learn more, let's dive in!

1. What Is Intermittent Fasting 16/8?

Basically, It's a type of fasting where you fast for 16 hours and then eat food for all your meals within an 8-hour window. It sounds intense, but it's actually pretty easy to implement once you get the hang of it.

So, how many fewer calories should you eat during intermittent fasting 16/8?

That really depends on what your goals are and your individual body composition and needs. Generally speaking, if weight loss is the goal, then eating fewer calories while still getting adequate nutrition is key to gaining weight back.

You'll also want to make sure that you're staying well hydrated throughout the day by drinking plenty of water.

Ultimately, every person's body is different – so what works for one may not work for another.

The best way to find out what works for you is to track your macros and pay close attention to how your body responds to different foods and eating styles.

With a bit of practice and patience, you can find the perfect balance for yourself!

2. Benefits Of a 16/8 Fast

I remember when I first heard about intermittent fasting 16/8. It sounded crazy; eat for eight hours and fast for the other sixteen? I was sure it had to be too good to be true, but after doing some research, I learned that there are actually a lot of health benefits and psychological benefits just from this type of fasting.

One benefit I love is the improved metabolism you get from intermittent fasting 16/8. Our bodies are designed to go through periods of eating and not eating. Doing this on a regular basis helps our bodies learn how to use energy more efficiently, resulting in more weight loss over time. Plus, since you’re only eating for eight hours each day, it’s easier to stick to a healthy diet without feeling deprived.

Another great benefit of intermittent fasting 16/8 is that it can reduce inflammation throughout the body. During the 16 8 intermittent fasting period, our bodies produce fewer inflammatory molecules which can help reduce chronic pain and improve overall health. Additionally, research has also suggested that 16 8 intermittent fasting can help reduce the risk of certain diseases like diabetes and heart disease by reducing levels of bad cholesterol and increasing levels of good cholesterol.

Intermittent fasting 16/8 isn't a "quick fix" solution; rather, it's an overall healthy lifestyle change that can have lasting effects on your health if done correctly. When it comes to calories, it's important to stay within a healthy range while still getting enough nutrients from your meals during the eight-hour window. With moderation and consistency, intermittent fasting can be an effective way to take charge of your health!

3. Calculating Your Calorie Intake

It's time to calculate your calorie intake when it comes to intermittent fasting 16/8. If done correctly, this powerful dieting technique can have a dramatic impact on your health, wellbeing and overall weight loss journey.

Now let's look into the specifics of how many calories you should be eating during this fasting window.

I'm sure your mind is swirling with questions…

•         How much should I eat?

•         What are the best foods for me to nourish my body?

•         How on other diets do I ensure that I am getting enough nutrients?

No worries, here is a breakdown of what you need to know about calculating your calorie intake for intermittent fasting 16/8:

•         Choose nutrient-rich foods that are high in fiber and protein like fruits and vegetables, lean proteins, whole grains, nuts, and seeds.

•         Monitor your calorie intake by tracking what you eat each day. Try using a food diary or an app like MyFitnessPal or Lose It!

•         Adjust your calorie intake based on your goals and activity levels between eating period – if you’re looking to maintain or gain weight, eating a little more than usual between eating periods may be necessary.

•         Make sure you're consuming enough micronutrients such as vitamins and minerals found in foods like leafy greens, fish and eggs.

•         Aim for between 1,200 calories-2,000 calories per day depending on your gender, body composition, age and activity level.

By taking the time to properly calculate your calorie needs during intermittent fasting 16/8 you can ensure that you're getting all the nutrients you need while still achieving the results you desire. Making sure that what you eat and put into your body is wholesome and nourishing will help set yourself up for success in the long run. With these tips in mind, take some time to plan out meals before starting any type of diet so that you can enjoy the many health benefits of healthy eating without compromising nutrition or flavor!

4. Sample Meal Plans For Intermittent Fasting 16/8

When it comes to intermittent fasting and calorie restriction and intake, there are a few things to keep in mind.

Let's take the example of my friend Joe, who wanted to try intermittent fasting 16/8 but wasn't sure how many calories he should eat during intermittent fasting or on his eating window.

Here are some tips and meal plans that can help you cut calories and find the right amount of calories for your body:

First, it's important to remember that everyone is different. Taking into account your age, gender, activity level and goals will help determine the right number of calories for you.

A good rule of thumb is to start with your daily recommended caloric intake and then adjust up or down depending on how you feel after trying it out for a few weeks.

Next, having an idea of what kind of meals you will be eating can help make calorie counting easier.

Here are some more food sample meal plans that Joe has found helpful:

•         Breakfast: Oatmeal with berries and almond milk

•         Lunch: Whole grain wrap with avocado and grilled chicken

•         Dinner: Quinoa bowl with vegetables and lean protein

•         Snack: Nut butter and banana toast

These sample meals provide a balanced mix of carbohydrates, proteins and fats to fuel Joe's body throughout the day.

And since all the ingredients are easy to find at any grocery store, Joe knows he can stick to his own eating plan, even when he’s busy or on-the-go.

By taking into account individual needs along with sample meal plans like these ones, intermittent fasting can be a great tool for achieving optimal heart health without compromising flavor or nutrition.

For a more detailed breakdown of this, see our post: 16/8 Intermittent Fasting 7 Day Meal Plan

5. Common Mistakes To Avoid With Intermittent Fasting 16/8

When it comes to intermittent fasting 16/8, there are a few common mistakes people make.

From thinking they can eat anything and still lose weight to not eating enough calories, these mistakes can hinder your progress. Let's take a look at the most important ones to avoid.

Firstly, one of the biggest mistakes is skipping meals while fasting. Though you may think this will help you lose weight faster, it will actually have an adverse effect on your digestive system and body.

When you skip meals during a fast, your body starts to break down fat mass and down muscle instead of burn fat for energy. This can lead to fatigue and difficulty in focusing.

Another mistake people make is not counting calories or eating enough calories at last meal when breaking their fasts.

While intermittent fasting does help reduce hunger pangs, it doesn't mean you should starve yourself when mealtime comes around.

Eating plenty of nutritious foods such as fruits and vegetables ensures that your body has the fuel it needs for optimal performance throughout the day.

Finally, some people also tend to overindulge when breaking their fasts by eating too much unhealthy food or sugary snacks like candy bars or chips.

Not only will this cause cravings later on but it can also slow down weight loss and body fat loss progress and disrupt your metabolism in the short term fasting long run.

So it's always best to stick with whole foods like lean proteins, healthy fats and complex carbohydrates when breaking the fast.


In conclusion, Intermittent Fasting 16/8 is an effective and safe way to lose weight. It can also help improve overall health and wellness.

When calculating how many calories to eat during intermittent fasting 16/8, it's important to take into account your individual needs and goals.

With a bit of planning and preparation, you can create meal plans that provide the right amount of calories while allowing you to enjoy satisfying meals.

It’s also important to be mindful of common mistakes when following this same diet plan, such as eating too much or too little during the eating window, or not getting enough nutrients.

But with some dedication and perseverance, Intermittent Fasting 16/8 can help you reach your health goals in no time! So why not give it a try? You might just be surprised at how beneficial it is for your wellbeing!

So don’t let the thought of intermittent fasting intimidate you – once you get used to it, it will become a habit that helps you live a healthier lifestyle.

With the right knowledge and support, intermittent fasting 16/8 may just be the perfect diet for you!

Molly Winter

About the author

Hi there! I'm Molly Winter, a certified personal trainer from New York City. I'm passionate about helping others achieve their fitness goals and lead healthy, happy lives. With years of experience and a wealth of knowledge, I'm dedicated to providing individualized plans and expert advice to help my clients reach their full potential.

When I'm not in the gym, you can find me exploring the city, trying new healthy recipes, or simply enjoying time with friends and family. I'm always on the go and I love sharing my fitness journey with others.

Follow me on my personal fitness journey and get inspired to lead a healthier, happier life!

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