[Updated v6.0] Intermittent Fasting Calculator: Leangains & OMAD Protocols

An Ultimate Calculator for an Ultimate Lifestyle.

Intermittent Fasting Calculator Damnripped 201901

The IF calculator is first Intermittent Fasting calculator of its kind. You will never find a fasting calculator so sophisticated in the whole wide web especially one dedicated solely for The Leangains & OMAD Protocols. We developed the IF calculator to be the most accurate and easy to use fasting calculator for people following Intermittent Fasting for fat loss or muscle building. Hell, even Martin Berkhan will be amazed.

IF Calculator Version 6.0 is here.😍

This version is dedicated to all those OMAD folks out there. Includes 3 new OMAD presets:

  • OMAD 23:1
  • OMAD 22:1
  • OMAD 20:1



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[Related Reading: All You Need To Know About Intermittent Fasting And Why It Works]

Note: If you happen to encounter any bugs or if you have any suggestions, please let us know in the comments section or write to support[@] or use the contact form here. Thank you very much.


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EllBillChrisJohn SmithDan Casilli Recent comment authors

Hi thanks very much for this calculator I’m however a little confused. I’m trying to burn fat whilst retaining and hopefully putting on muscle mass at the same time. My understanding is that I would need to eat under my calorie/TDEE whilst ensuring I up my protein intake however the calculator doesn’t seem to reflect this. Perhaps I’m going wrong with the TDEE calculator before coming here leading me to this confusion. When calculating my TDEE it only allows me to select a ‘Goal’ of Weight loss or Muscle gain – why not both? It then asks me to select… Read more »


I’m confused about a lot of this. I do 20/4 m,w,f, sunday and 17/7 tu,th,sat. I lift heavy on 20/4 days, doin 80-90% of my max, and light on my 17/7. I do 2 meals a day at 2 pm and 6 pm and I lift from 715-900 daily. 3500-4200 calories, 190-210 grams of protein with moderately low fats. I’m putting on muscle mass slowly but can’t put on much weight. Ripped I’m 5’9” 145lbs, I’m now at 154 but I can’t figure out how to bulk cleanly and put on mass. Any help is much appreciated. Thanks and cheers.


Can you make the alternate day fasting (36/12) please

John Smith
John Smith

Could you make a more customizeable calculator? For us OMAD folks 🙂

Popular omad eating windows are 23:1, 22:2 and 20:4? Thank you..

PS. Thank you for your time and dedication with the current calculator!!


Hi DR.. why does it tell me to have up to my TDEE on training days, If my goal is to lose fat.

Jermaine Counts
Jermaine Counts

Im choosing to do 16/8/. However I workout at 0500a. The calculator has me eating at 0600a but my fasting window doesnt end until 1100a. Does it matter that I workout on a empty stomach and dont eat immediately after my workout


Hello, the numbers I got are for a morning fasted workout. Can I adjust this for evening workouts?


Rachel A
Rachel A

Hi there, I tried downloading as a png to my phone and the picture that it gave me ended up only having certain parts filled out even though I filled in every part. To be more specific I entered in start time at 8 p.m., I’m female I chose three meals a day and the fat loss rest work split. Instead of all that it had start time at 1 a.m., mail protocol, one meal a day and select an option for the rest work split. Everything else still looks right like training at 9am and all that jazz, just… Read more »


I should mention that I tried it on my computer and it worked fine


Thanks for the guide! Got a few questions to ask,
My BMR shows 1633 calories and I’m trying to cut, why do I need to take 2000 calories on rest days? And if I were to take casein before bed and is outside of eating window, will it stops the fast?


Hey ,

The calculator is great , and according to it i have to consume 1500 cal post workout . But i dont know how cause that is too much . especially consuming 120 gms of protein . can we also have sample foods for our meals or some suggestions you have ?

And also i thought you body cant absorb more than 40 gms of protein at a time . Is that wrong ?

Looking forward for your revert ,


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