Ramadan calorie calculator

Resting energy use is estimated with the Mifflin–St Jeor equation (Mifflin et al., 1990): 10 × weight in kg + 6.25 × height in cm − 5 × age, plus 5 for men or minus 161 for women. This is multiplied by an activity factor of 1.375 (light), 1.55 (moderate) or 1.725 (high) to estimate your total daily energy expenditure (TDEE).

For weight loss the target is 15% below TDEE, for gaining 8% above, and for maintaining it equals TDEE. It is never set below 1,200 kcal for women or 1,500 kcal for men, because a larger deficit on top of fasting tends to cost muscle, sleep and energy.

Protein is 1.8 g per kg of body weight when losing or gaining and 1.6 g/kg when maintaining, consistent with the ISSN position stand on protein and exercise. Fat is 28% of calories, and carbohydrate fills the rest. Suhoor gets about 40% of calories, iftar about 45% and an evening snack the remaining 15%.

This is an estimate for healthy adults. If you have diabetes, kidney disease, are pregnant or take regular medication, follow your doctor's advice on fasting and food; the full Ramadan plan builder switches to maintenance-only targets in those cases.