Meal Timing and Daily Nutrition Targets
Intermittent fasting windows, calories per serving, weekly caloric surplus, daily hydration, added sugar, and UK alcohol units — six calculations for daily nutrition planning.
From fasting schedules to hydration targets, these six calculations cover the timing and daily-total side of nutrition planning.
Intermittent fasting windows: the other side of your eating window
An 8-hour eating window (the "8" in the popular 16:8 method) implies a 16-hour fasting window — since 24 minus 8 equals 16, the two numbers are always complementary.
Calories per serving: what the label actually means per bite
A 1,200-calorie package split into 6 servings is 200 calories per serving — a critical number to check, since eating "the whole package" of a multi-serving item means consuming a multiple of the label's per-serving figure.
Weekly caloric surplus: tracking a bulking or weight-gain pace
A 2,900 kcal daily intake against a 2,450 kcal daily expenditure is a 450 kcal daily surplus, or 3,150 kcal for the week — since roughly 3,500 kcal of surplus corresponds to about a pound of gain, this tracks the pace of a deliberate weight-gain phase.
Daily hydration: a bodyweight-based starting point
Using the common "half your body weight in ounces" guideline, a 170 lb person's baseline target is 85 fl oz, or about 10.6 cups — a starting point that should increase with exercise or heat, not a hard ceiling.
Added sugar: converting grams to a more intuitive unit
24g of added sugar (roughly one can of soda) converts to about 6 teaspoons — a more visceral way to picture sugar content than a gram figure alone, useful against the American Heart Association's suggested daily limits of about 6 tsp for women and 9 tsp for men.
UK alcohol units: the standard drink-strength measure
A 500mL beer at 5% ABV contains (500 × 5) / 1,000 = 2.5 UK units — the standard measure used on UK drink labels, with weekly guidelines recommending no more than 14 units spread across several days.
Daily targets, made concrete
Fasting windows, serving sizes, surplus pacing, hydration, sugar, and alcohol units all convert a general guideline into a specific daily number. Try the intermittent fasting window calculator, calories per serving calculator, weekly caloric surplus calculator, daily hydration calculator, added sugar calculator, and UK alcohol units calculator.