The FastDay Forum

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Our Frequently Asked Questions topic will answer many of your fasting & weight loss questions!

If you're new and have a question or need some advice, please give us as much information as you can about your situation in order for us to be able to help you as best we can. For example, it's helpful to know your BMI/weight, how much you want to lose, any medical conditions which might affect your weight and (if you've started fasting already) how you do your fasts in terms of splitting up your calories, what you eat etc. Thanks!

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BlueKate1312
New Member

Exercise
18 Feb 2013, 10:36

I cycle 16 miles a day to work and will still need to do this on fasting days. I use sports tracker to tell me how many calories I have burnt. If I burn 900 calories should I then eat 1400 on a fast day (900 + 500) or just eat 500?
Thanks for any advice

carorees
5:2 for life!

5 Nov 12

24.76

38.4kg

Re: Exercise
18 Feb 2013, 10:47

No! The fast day cals are based on a 75% decrease of what you usually burn in a day, so your exercise is already accounted for. However, if your total daily energy expenditure is usually higher than 2000 cals you can increase your fast day cals to a quarter of that figure. There is a TDEE calculator link in the FAQ (link below).

Weight at start: 105 kg; dress size UK 20
Target, 65 kg, reached 15 May 2014 - 18 months after my first fast
Current weight: 66.4 kg; dress size UK 8-10
Maintenance weight range: 64-67 kg
My method: 8 months of 5:2, remainder and maintenance 16:8 + low carbs
My story here
Follow me on Twitter @CJstGR

Nutritional coach for FastDay's sister company, Ways of Eating (www.waysofeating.com)

CreakyPete
5:2 for life!

3 Feb 13

19.33

6.8kg

Re: Exercise
18 Feb 2013, 11:10

In my humble opinion, Kate normally burns 2,000 + 900 = 2,900, so she should surely go for 2900/4 = 725 calories on a fast day? I must admit, though, that I cycled 22 miles yesterday and still only had my 600 cals in the evening! And I am still struggling to digest my breakfast cereal this morning...

5:2 Fasting, anti-gravity for the masses! - dans la semaine des cinq jeudis...

carorees
5:2 for life!

5 Nov 12

24.76

38.4kg

Re: Exercise
18 Feb 2013, 12:07

2000 cals will include some exercise so it won't be 2900. It will depend on Kate's age, height, weight and activity level. The best thing is to use the TDEE calculator and have a quarter of that on fast days. However, this 25% is not a magic number, if keeping to 500 is doable, then the results are likely to be better!