Damn Ripped
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
[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[@]damnripped.com or use the contact form here. Thank you very much.
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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 »
Hello there, The goal you choose in our TDEE calculator will only affect the Daily Calories and not your TDEE. So you can safely use the TDEE provided there to achieve your maintenance goals. Also, the term you’re looking for is Body Recomposition. Body recomposition, or simply, ‘recomp’ is the process of reducing body fat and adding muscle mass. To burn fat you have to be in a caloric deficit and to build muscle you have to be in a caloric surplus. And achieving both goals simultaneously tends to be really tricky. However, to overcome this you need to do… Read more »
Thanks so much for this in-depth explanation, I truly appreciate it. I’m off to spend some time studying ‘Calorie Cycling’ !
Out of interest do you think it’s better to Calorie Cycle or just intermittent fast for a few weeks to cut the weight and then start a clean bulk? What would have better results over a 8-12 week period?
Cheers
Hello again,
It’s always best to lose the fat first before attempting to bulk. So just following IF should suffice. 🙂
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.
Hello Bill, To do a clean bulk figuring out your exact TDEE is the first and foremost step. Use our TDEE calculator and choose “Weight gain” as goal and your Calorie Surplus as “10% suggested”. Once you have your target caloric intake worked out, you need to calculate your “macros” next. In the same page you’ll find the macro calculator at the bottom, choose the “High Protein – 40C/40P/20F” preset. If you want the best chances for success when clean bulking, then you want to create and follow a proper meal plan and stick to it. You can use myfitnesspal… Read more »
Can you make the alternate day fasting (36/12) please
Hello Chris,
We have noted your request. It will be worked on soon. 🙂
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!!
Absolutely, John. We have noted your request. We’ll work on it in the coming weeks and let you know once done. And thanks for the kind words. 🙂
THANK YOU SO MUCH!!!
Always a pleasure. However, this is just the initial release of version 5.0; many more updates and improvements are to follow. Stay tuned. 🙂
Hi DR.. why does it tell me to have up to my TDEE on training days, If my goal is to lose fat.
Hello Aqueel,
The goal here (Fat loss) is to minimize muscle loss as much as possible, so the calculator has you eating at your TDEE during training days. But if you really don’t want to do that, you could eat your rest day calories on your training days too or opt for Weight loss/Rapid weight loss presets. 🙂
PS: We are working on a Custom preset option where in you can set your own deficit for training and rest days. So hang tight.
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 Jermaine,
It is best to have your post-workout meal within 1 hr of finishing your workout as it would minimize muscle protein breakdown and increase muscle protein synthesis. But if you really don’t want to break your fast earlier, you could add a BCAA supplement before and after your workout. 🙂
Ok, great but does taking pre-workout and BCAA constitute as me breaking my fast?
Technically, yes. But the benefits of BCAAs for your fasted workout outweigh any potential negatives on fasting.
Ok thanks for really clearing that up for me.
Hello, the numbers I got are for a morning fasted workout. Can I adjust this for evening workouts?
Amanda
Hello Amanda,
As of now, the calculator does the math for one workout session per day but that doesn’t mean the numbers need to change before adding another workout session. You can simply squeeze your evening workout an hour or two before your last meal. Only thing this would change is the name of your Last meal as that would essentially become your second Post-workout meal. Also, one thing you’ve to keep in mind is that, for this setup to work the no. of meals a day should be at least two. 😉
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 »
Hello Rachel,
Thank you for letting us know. We are already working on a potential fix. We’ll release an update soon. Meanwhile, you can save the form via the PDF option. 🙂
I should mention that I tried it on my computer and it worked fine
Thanks for the information, Rachel. We are looking into it.
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?
Hello Desm’D,
It is ideal to eat at your TDEE during your rest days as it helps minimize muscle loss and keep your metabolism up. But you could very well eat at your BMR too. As for taking casein outside your eating window, yes it would throw your off your fasting phase. 🙂
Thanks alot! What if I did not eat enough within calories within my eating window will I be losing alot muscle or it will not grow as it should in rest days..
If you fail to hit your macros (esp. protein), you will definitely experience some muscle loss if not a lot.
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 ,
Regards,
Ernest.
Hello Ernest, Thank you for using our calculator. To answer your questions, its simply a myth. Our body can very well absorb more than 40 g of protein at a time and there have been numerous researches conducted on this topic. For example, this study had 16 young women eat 79% of the day’s protein (about 54 grams) in one meal or four meals over the course of 14 days. The same researchers found that a single high protein meal was actually more effective in a population of elderly women. Besides that, research done on Intermittent Fasting supports the theory… Read more »