Beyond Calories: Intermittent Fasting + Macro Counting

Intermittent fasting (IF) and macro counting have become major players in the nutrition game.

But how do they work, and what’s trending in these evolving approaches?

Intermittent fasting cycles eating and fasting (think 16/8 method or 5:2 approach) to leverage the body’s responses for potential health benefits.

Macro counting focuses on grams, emphasizing protein, carbs, and fat to hit specific targets while enjoying flexibility in food choices.

Let’s understand the pros, cons, and science behind each approach, revealing the latest trends to help you navigate your dietary journey.

The Importance of Counting Macros

counting macros while intermittent fasting

Macronutrients, often shortened to “macros,” are the essential building blocks of our diet.

Understanding these powerhouses – protein, carbohydrates, and fat – is crucial for navigating your health and fitness goals.

What are macros?

  • Protein: It is responsible for building and repairing tissues, supporting immune function, and keeping you feeling full.
  • Carbohydrates: Your body’s primary energy source, fueling your brain, muscles, and everyday activities. Choose complex carbs like whole grains and fruits for sustained energy.
  • Fat: Healthy fats provide energy, support hormone production, and aid in nutrient absorption. Focus on unsaturated fats from sources like nuts, avocados, and olive oil.

Why are macros important?

Counting macros offers a nuanced approach to managing your diet, going beyond simple calorie counting.

It allows you to:

  • Target specific goals: Whether you want to lose weight, gain muscle, or improve athletic performance, tailoring your macro intake can fuel your body for success.
  • Build a balanced diet: Ensure you’re consuming adequate amounts of each macronutrient for optimal health and function.
  • Embrace flexibility: Unlike restrictive diets, macro counting empowers you to make food choices that fit your preferences and lifestyle while reaching your goals.

How to Calculate Your Macros for Intermittent Fasting?

Intermittent fasting (IF) and macro counting can be powerful tools for managing your health, but figuring out how to combine them can feel overwhelming.

Worry not, this guide will break down the steps to calculating your macros while intermittent fasting:

Step 1: Determine Your Calorie Needs:

  • Use online calculators: Numerous online resources estimate your daily calorie needs based on factors like age, sex, height, weight, and activity level. Popular options include the BMR calculator by the National Institutes of Health or the TDEE calculator by
  • Consider fasting schedule: Depending on your fasting protocol (16/8, 5:2, etc.), adjust your calorie needs slightly. Some experts recommend increasing calories on eating days during longer fasts.

Step 2: Choose Your Macro Ratio:

There’s no “one-size-fits-all” ratio, but popular options include:

  • 40/40/20: 40% protein, 40% carbohydrates, 20% fat (balanced approach)
  • 30/40/30: 30% protein, 40% carbohydrates, 30% fat (higher carbs for energy)
  • 50/20/30: 50% protein, 20% carbohydrates, 30% fat (emphasis on muscle building)

Step 3: Calculate Macronutrient Amounts:

Multiply your total calories by the percentage for each macro. For example, with 2000 calories and a 40/40/20 ratio:

  • Protein: 2000 calories * 0.4 = 800 calories
  • Carbohydrates: 2000 calories * 0.4 = 800 calories
  • Fat: 2000 calories * 0.2 = 400 calories

Divide each calorie amount by the number of calories per gram for each macro:

  • Protein: 800 calories / 4 calories/gram = 200 grams
  • Carbohydrates: 800 calories / 4 calories/gram = 200 grams
  • Fat: 400 calories / 9 calories/gram = 44.4 grams

Protein Intake During Intermittent Fasting

Protein plays a crucial role in building and repairing tissues, supporting immune function, and keeping you feeling full.

This becomes even more important when incorporating intermittent fasting (IF) into your routine. Here’s why:

Importance of Protein During IF:

  • Muscle Preservation: During fasting windows, your body starts using stored energy, including muscle protein. Adequate protein intake helps minimize muscle breakdown and maintain muscle mass, especially for individuals engaging in physical activity.
  • Enhanced Satiety: Protein promotes feelings of fullness and reduces cravings, potentially making it easier to adhere to your fasting window.
  • Improved Metabolic Health: Protein can help regulate blood sugar levels and boost metabolism, potentially optimizing your overall health during IF.

Recommended Protein Intake:

While individual needs vary, here are general guidelines for protein intake during IF:

  • Percentage of Calories: Aim for 0.8-1 gram of protein per kilogram of body weight daily or 20-30% of your total calorie intake.
  • Spreading Throughout Eating Window: Distribute your protein intake evenly across your eating window, including protein-rich options at each meal and snack.
  • Quality Matters: Prioritize high-quality protein sources like lean meats, fish, eggs, dairy, legumes, tofu, and nuts for optimal absorption and utilization.

Carbs and Fats During Intermittent Fasting

macros and fitness

While protein plays a crucial role in intermittent fasting (IF), figuring out the optimal intake of carbs and fats can feel like a balancing act.

Let’s delve into their roles and recommended ranges:


  • Fueling Your Body: Carbs provide your body with readily available energy, crucial for brain function, maintaining blood sugar levels, and supporting physical activity.
  • Moderation is Key: During IF, excessive carb intake, especially refined carbs, can lead to blood sugar spikes and negate the potential benefits of fasting.
  • Recommended Intake: Aim for 30-40% of your total calories from complex carbs like whole grains, fruits, and vegetables. These provide sustained energy and essential nutrients.


  • Energy Storage and Support: Fats offer a concentrated source of energy, essential for hormone production, cell function, and absorbing certain vitamins.
  • Prioritize Healthy Fats: Choose unsaturated fats from sources like nuts, seeds, avocados, olive oil, and fatty fish for optimal health benefits.
  • Recommended Intake: Aim for 20-30% of your total calories from healthy fats. This range provides enough fuel while supporting satiety and other health markers.


Counting macros allows for a personalized approach to ensure you’re meeting your specific macronutrient needs.

At the same time, intermittent fasting offers a structured eating pattern that can provide various benefits beyond weight management.

Combining these two approaches can fine-tune your nutrient intake, enhance body composition, and promote overall well-being.

Tracking macros ensures you maintain a balanced diet and meet your nutritional goals, while intermittent fasting harnesses your body’s natural fasting and feeding states for optimal metabolic function.


Hi there, I'm Pranay, a fitness enthusiast who loves working out regularly and staying in shape. I'm passionate about health and fitness, and I'm always on the lookout for new and exciting ways to stay active and healthy.

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