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5:2 Diet Calculator

Calculate your calorie needs and plan your weekly 5:2 diet schedule with normal and restricted days.

Try the Calculator

Plan Your 5:2 Diet

Enter your details and select your restricted days to generate a weekly schedule.

Sample Meal Plans for Restricted Days

On restricted days, aim for 500-600 calories. Here’s a sample plan:

  • Breakfast (100 cal): Greek yogurt (100g).
  • Lunch (200 cal): Vegetable soup with a small slice of whole-grain bread.
  • Dinner (250 cal): Grilled chicken breast (100g) with steamed broccoli.

See more on calorie management in our Fasting Calories Guide.

Effectiveness of the 5:2 Diet

The 5:2 diet is effective for weight loss and metabolic health:

  • Studies show 0.5-1 kg weekly weight loss with adherence (NCBI).
  • Improves insulin sensitivity and reduces inflammation.
  • Flexible for social and work schedules.

Explore more in our Weight Loss Guide.