We are pleased to announce that as of March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!
What rules to follow for 5:2 & 16:8 intermittent fasting?

TimeToReduceFat
Posts: 127 Member
Thanks.
1
Replies
-
5:2 - on 2 non consecutive days eat 500/800 cals (I think, for women/men) then maintenance cals on other days.
16:8 - eat your calorie goal in an 8 hour window (for whatever you physique goals are - weight loss, maintenance or gain)2 -
What do you mean?
5:2 = eat at a steep deficit for 2 days (that's according to preference) then eat significantly more on the other 5 days but in total adding up to a calorie deficit for the week
IF 16:8 = Fasting for 16 hours/eating within an 8 hour window. You can set the window up according to your preference. Eg. 12pm - 8pm, 2pm - 10pm etc..You still need to be in a calorie deficit in that window.0 -
Two very different concepts.
5:2 is a weight loss plan only, 16:8 can be used to lose, maintain or gain weight and can be used indefinitely.
For 5:2 "rules" see https://thefastdiet.co.uk/
But be aware that not everyone calorie counts on the 5 normal eating days. If you are calorie counting then those 5 days should be at maintenance calories.
For 16:8 just eat at your chosen calorie level (if calorie counting) within your chosen 8hr eating window and don't eat outside that window. Just a simple time restriction.0 -
livingleanlivingclean wrote: »5:2 - on 2 non consecutive days eat 500/800 cals (I think, for women/men) then maintenance cals on other days.
16:8 - eat your calorie goal in an 8 hour window (for whatever you physique goals are - weight loss, maintenance or gain)
Later iterations of the plandropped the non-consecutive fasting day requirements, some people simply preferred to do them back to back. I didn't, I was ready to eat after a fast day!.
It was 500 for women, 600 for men. (Roughly a quarter of the mythical average male / female TDEE.1 -
livingleanlivingclean wrote: »5:2 - on 2 non consecutive days eat 500/800 cals (I think, for women/men) then maintenance cals on other days.
16:8 - eat your calorie goal in an 8 hour window (for whatever you physique goals are - weight loss, maintenance or gain)
Later iterations of the plandropped the non-consecutive fasting day requirements, some people simply preferred to do them back to back. I didn't, I was ready to eat after a fast day!.
It was 500 for women, 600 for men. (Roughly a quarter of the mythical average male / female TDEE.
Thanks for clarifying.... I haven't really read about it or looked in to it since the first time I heard about it!2
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 394.6K Introduce Yourself
- 44K Getting Started
- 260.5K Health and Weight Loss
- 176.1K Food and Nutrition
- 47.5K Recipes
- 232.7K Fitness and Exercise
- 444 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153.1K Motivation and Support
- 8.1K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 4.1K MyFitnessPal Information
- 16 News and Announcements
- 1.3K Feature Suggestions and Ideas
- 2.8K MyFitnessPal Tech Support Questions
Do you Love MyFitnessPal? Have you crushed a goal or improved your life through better nutrition using MyFitnessPal?
Share your success and inspire others. Leave us a review on Apple Or Google Play stores!
Share your success and inspire others. Leave us a review on Apple Or Google Play stores!