how muscular you are.Ĭalculating your BMI before starting 5:2 or The Dirty Diet– and then on a regular basis after that – will show your progress. It’s a useful guideline but does have limitations, as it doesn’t recognise lean mass i.e. It’s also helpful if you’re fasting but not losing weight – use your TDEE to check you’re not consistently over-eating on your non-fasting days, which could undo the good work on fasting days.įor much more about enjoying your food and losing weight, read the 5:2 Books, which all explain how to balance your eating habits.īMI - Body Mass Index - is a basic calculation of whether you are a healthy weight or not (18-25 is the number you are aiming for – lower, and you are underweight, higher and you may be running a health risk by being overweight or obese). Most people use their TDEE as a guideline we naturally eat less on some days, and more on others. That doesn’t mean calorie-counting every day, unless you really want to. It gives you a guideline for how many calories you can eat on non-fasting days without gaining weight: by also fasting twice a week, you will create a calorie deficit/shortfall, so you lose weight. It’s simply a guideline – if you exceed it by up to 10%/50 calories, you should still lose weight! For most of us, this will be fairly close to 500 for women/600 for men. THEN divide by 4 to get a personalised fast day guideline. To work out your Fast Day Limit: simply use the calculator below to work out your estimated ‘total daily energy expenditure’. By eating at around that level 5 days a week – and then fasting for 2 – you’re creating a calorie deficit – or shortfall – which means your body has to burn fat for energy - so you lose weight. Your TDEE or Total Daily Energy Expenditure is how many calories you need each day to maintain your current weight. I don’t recommend calorie-counting every day – but knowing your BMI and your TDEE (Total Daily Energy Expenditure) helps give you a guideline and track progress. Using these calculators will also help you understand how much you can eat on a non-fast/normal day without undoing your hard work on a fast day. The 5:2 fast day limits of 500 or 600 calories on a Fast Day are based on eating a quarter or 25% of what the ‘average’ woman or man needs to eat to keep their weight stable - but how many of us are ‘average’? Being taller, shorter, heavier or more/less active than average will affect how many calories you need. Knowing your TDEE/personal energy ‘need’ helps you understand what your body needs to maintain weight – and why you gain or lose.
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