5:2 Diet Fasting Plan Calculator
Plan your 5:2 intermittent fasting week with optimal fast-day timing.
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Frequently Asked Questions — Intermittent Fasting Calculator
How does the 5:2 diet work?+
You eat normally 5 days/week, then fast 2 non-consecutive days restricting to 500 kcal (women) or 600 kcal (men). Best fast days: Monday & Thursday.
What can I eat on fast days?+
Focus on high-protein, low-calorie foods: eggs (70 kcal), grilled chicken (150 kcal/100g), vegetables, vegetable soup. Spread intake across 2 small meals if possible.
Is 5:2 effective for weight loss?+
Several RCTs show 5:2 produces similar weight loss to continuous caloric restriction (-0.5 to -1 kg/week) with better adherence due to normal eating on 5 days.