CALCULATOR For Intermittent Fasting & Flexible Dieting:

Welcome! I designed this Calorie and Macro Calculator to work perfectly with my "Fat Loss Fast" System! Scroll to the bottom of the post to learn how to make this calculator into an iPhone app.

Nobody knows how many calories you need to eat. The calorie calculator merely provides an educated guess, a starting point.

I don't recommend daily calorie restriction. I recommend you eat your TDEE. In fact, I don't recommend dieting at all! I'm not a fan of alternate-day fasting or fasting regimens that slash your calories (a.k.a intermittent energy restriction diets); nevertheless, you will see those options on my calculator because it's the ultimate intermittent fasting calculator.

It's a misconception that intermittent fasting means you are starving yourself. Don't confuse intermittent fasting with energy restriction. And don't combine the two either! I advocate intermittent fasting combined with calorie adequacy and strength training: this approach is a sustainable fat loss solution.

I recommend you calculate your TDEE on my calculator. How does this number compare to your current calorie intake? This will help you establish if you need to cut back on "extra junk calories" or if you need to "reverse diet". You will need to reverse diet if the calculator number is >300 calories more than what you are currently eating.

Please read my Fat Loss Fast System to discover everything about using this calculator. You will also discover how to approach:

  • intermittent fasting
  • safe dieting (calorie and carb cycling)
  • reverse dieting (how to add calories and carbs while minimizing fat gain)
  • flexible dieting (i.e. how to establish and track your calories and macros)

The calculator is under construction.... thanks for your patience

Free Online Calculator


Welcome! If you want to learn how to MOVE and EAT BETTER, you've come to the right place! I'm Dr. Sara Solomon. I'm a certified StrongFit coach and an intermittent fasting expert. I have degrees in dentistry (DMD) and physiotherapy (BSc PT), and I'm also a Pilates Mat Level 1 Instructor, CrossFit Level 1 Trainer (2016-2021), ACE personal trainer, NASM fitness nutrition specialist, a Mad Dogg Spinning Instructor, and a certified level 2 Buddy Lee Jump Rope Trainer and Ambassador. I'm a BSN Supplements and Til You Collapse sponsored athlete. My passion is helping people overcome restrictive diets and muscle imbalances so they can FEEL their very best!

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