Intermittent Fasting + Macro Tracking Playbook

How to combine a fasting window with accurate macro targets instead of picking one or the other.

1. 1

   Set your macro target first

   Fasting changes when you eat, not how much, build your calorie and macro target the same way you would without a fasting window.

2. 2

   Front-load protein in your eating window

   A shorter eating window makes it easy to under-hit protein, prioritize it in your first meal rather than saving it for last.

3. 3

   Scan meals as you break your fast

   The first meal after a fast is often the largest and easiest to underestimate, a photo scan keeps it accurate.

4. 4

   Watch the weekly total, not the daily clock

   What matters for your goal is your weekly calorie and protein average, the fasting schedule is just the delivery mechanism.