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 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?
The answer varies for each individual based on:
However, some guidelines can help you determine the right amount of calories to eat during intermittent fasting.
The decision to count calories on a 16:8 intermittent fasting 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.
On the other hand, if you find the process stressful or unsustainable, other portion control methods can still help you achieve great results.
Let’s break this down in detail.
Counting calories helps you gain a clear understanding of how much you’re eating, which can be vital for specific health goals:
Suppose you’re using intermittent fasting for weight loss.
In that case, maintaining a calorie deficit (eating fewer calories than your body burns) is key (1). Intermittent fasting, with its shorter eating window, often helps people naturally reduce their calorie intake, but it’s not a guarantee.
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.
To build muscle, you must ensure you eat in a calorie surplus (consuming more calories than you burn) and get adequate protein (2).
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.
Many people experience plateaus during weight loss. Without tracking calories, it may be harder to identify whether you’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.
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 see good results in a short time.
Despite its benefits, calorie counting isn’t for everyone. Here are some of the challenges it may pose:
Logging every meal and snack can be tedious or overwhelming, especially for busy people. It can also shift one’s focus from enjoying food to strictly analyzing it.
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.
Counting calories alone doesn’t account for nutrient density or food quality.
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.
You can remember food quality when deciding what foods to avoid while intermittent fasting.
Read more: Hourly Benefits Fasting Chart: A Guide To How The Body Works As You Go Without Food
If calorie tracking feels like too much work or isn’t appealing to you, there are other ways to ensure you’re eating in a way that aligns with your goals:
Pay close attention to your hunger and fullness cues. Eat slowly and stop when you’re satisfied, not overly full. This mindfulness can help prevent overeating during your eating window (3).
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 (4).
Compare everyday objects or your hands and fingers to estimate portion sizes according to the recommended amounts.
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 (5).
Include a mix of protein, complex carbs with fiber, and healthy fat in each meal.
Protein helps with satiety and muscle maintenance, fiber aids digestion and keeps you full, and healthy fats support hormone health and energy (6).
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.
Below are the essential factors to account for:
A deficit means consuming fewer calories than your body burns daily.
A modest deficit of 500–750 daily calories is safe and effective, contributing to around 1–1.5 pounds of weight loss per week (1).
You’ll need to consume more calories than you burn to increase lean mass, emphasizing sufficient protein intake. Studies suggest consuming 1.6–2.2 grams of protein per kilogram of body weight to optimize muscle gain (2).
Your resting metabolic rate is the number of calories your body uses to maintain essential bodily functions like breathing and organ function (7).
You can estimate your RMR using equations like the Mifflin-St Jeor formula:
These equations provide a baseline for the daily minimum calories your body needs.
Sedentary people have lower calorie needs than those who exercise regularly.
To estimate daily calorie expenditure, add a multiplier to your RMR:
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.
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 (8).
There’s no definitive rule for how many meals you should eat during 16:8 intermittent fasting. Instead, the best approach depends on your:
The priority is crafting a meal plan that fits seamlessly into your life, focuses on nutrient-dense foods, and energizes you.
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—this is the key to long-term success.
The beauty of 16:8 intermittent fasting lies in its flexibility.
Our meal plan solves the mystery of “What can I eat during intermittent fasting?”
Mix and match the foods below and add similar nutritious foods you find while shopping.
Here’s how to design a plan that works for you:
It is ideal for athletes or people needing steady energy.
Getting the most out of this eating pattern requires a thoughtful, personalized approach beyond just following the clock.
By carefully tailoring your plan, you can unlock the full potential of intermittent fasting while creating habits that fit seamlessly into your lifestyle:
The quality of your meals during the eating window is as important as the best fasting schedule.
Nutrient-dense foods should be the backbone of your diet, as they provide essential vitamins, minerals, and sustained energy (5).
For optimal results, meal composition must align with your goals.
Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24/7 support, challenges that’ll keep you on your best game, and that just scratches the surface! Start using our app and watch the magic happen.
Meal timing is crucial in maximizing intermittent fasting benefits (10).
The timing of your biggest meal—at the start, middle, or end of the eating window—should depend on your activity levels and preferences.
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.
Research indicates that consuming breakfast-like meals with fiber earlier in the day may improve blood sugar control (11).
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.
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.
Experimentation with meal timing helps determine what works best for your lifestyle and nutritional needs.
Water intake supports vital functions such as:
It can also reduce feelings of hunger mistaken for thirst during fasting hours.
Aim for regular water consumption throughout the day.
Most adults require approximately 2–3 liters, depending on body size and activity levels (12).
Electrolyte replenishment is another key component of hydration.
Fasting can sometimes lead to an imbalance of sodium, potassium, and magnesium, especially when combined with exercise.
Include foods like these during your eating window:
These foods restore lost electrolytes and reduce side effects such as fatigue, muscle cramps, or headaches (12).
For additional support, unsweetened electrolyte drinks can help stabilize your electrolyte levels, especially during extended fasting periods.
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.
Moderate intake of these beverages can also improve focus and energy, enhancing your fasting experience without breaking your fast.
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.
For those aiming to accelerate fat loss, fasted workouts—scheduled before breaking your fast—can 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.
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.
A protein-rich meal after exercise provides the amino acids needed for muscle repair and growth, further optimizing these workouts.
Pairing protein with moderate carbs, such as a post-workout meal of grilled chicken and quinoa, can further aid recovery by replenishing glycogen stores (13).
It’s equally important to listen to your body. If exercising while fasting feels unsustainable, move workouts to coincide with your eating window.
Balancing effort with adequate fuel ensures steady progress without overburdening your body.
Sleep is often an underestimated factor in achieving fasting success (14).
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 (15).
Furthermore, experts have linked insufficient rest to:
A regular sleep schedule is one of the simplest ways to improve fasting results and overall health. Aim for 7–9 hours of sleep each night and maintain consistent bedtime and wake-up routines, even on weekends.
Developing relaxation rituals, like reading or meditating before bed, can further enhance restorative sleep.
Tracking your progress is crucial for ensuring your fasting routine delivers the desired results.
Regularly evaluate metrics like:
These metrics provide an honest snapshot of how well the approach works for you.
Minimalist journaling or periodic check-ins with a nutrition professional can also help uncover patterns and pinpoint areas for improvement.
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.
Everyone’s 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.
Intermittent fasting isn’t an all-or-nothing practice; it’s 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.
Occasional deviations or mistakes shouldn’t derail your efforts—as long as you stay mindful and return to your plan, success will follow.
Read more: Intermittent Fasting Meal Ideas to Make Weeknights Easier
Research suggests intermittent fasting may help individuals naturally reduce calorie intake, contributing to a steady weight loss of about 1–2 pounds per week (16).
However, this progress can slow over time as the body adapts.
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.
Several factors might be at play if you’re not losing weight on 16:8 fasting.
The main culprit is caloric intake. Even with healthy foods, it’s possible to overeat during the eating window and unknowingly consume more calories than your body burns.
Meal composition is another critical factor. Diets high in ultra-processed foods or low in protein and fiber can hinder satiety, leading to overeating.
Lifestyle factors may interfere with your progress.
Poor sleep disrupts hunger hormones and can increase cravings (15), while high stress elevates cortisol levels, which may encourage fat storage, especially around the abdomen (17).
Intermittent fasting doesn’t 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’t result in weight loss. Being mindful of portion sizes and meal quality is key. 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. Adjust calories based on age, sex, activity level, and weight goals. Losing 5 pounds in a week is uncommon and generally not sustainable. Healthy weight loss typically averages 1–2 pounds per week. However, some individuals may see faster short-term results due to water weight loss, notably if they’ve reduced their carbohydrate or sodium intake. Long-term success depends on maintaining consistent habits and a calorie deficit. After 4 weeks following 16/8 intermittent fasting, you might notice modest weight loss (around 4–8 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.Frequently Asked Questions
Do you restrict calories while intermittent fasting?
Can I eat 1500 calories during intermittent fasting?
Can I lose 5 lbs in a week with 16:8 intermittent fasting?
What should be the results of 4 weeks of 16:8 fasting?
The number of calories you should eat during 16/8 intermittent fasting depends on your needs and goals.
For weight loss, it’s crucial to maintain a calorie deficit, meaning you consume fewer calories than your body burns. However, it’s 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.
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.