Free Tool · Takes Two Minutes

Find Out Where
You Actually Stand

Losing weight and losing fat are not the same thing, and the scale cannot tell you which one you are doing. Most men only find out once the muscle is already gone.

Fasting only shortens the hours you eat in. It does not decide how much you eat, and how much you eat is what decides whether what comes off is fat or muscle. Eat the same food in a shorter window and nothing changes. Nothing should.

Here are your actual numbers. For the days you fast, and the days you don't.

Feet & inches
Your local times on a fasting day
Your Numbers Are Ready

Where Do You Want Them Sent?

They're calculated - your calories, your protein floor, your fats and carbs, both fast days and all five normal days. Tell me where to send them and they unlock on this page and land in your inbox, with a full week of halal meals built to them.

By entering your mobile number you agree to receive recurring marketing and accountability text messages from Amanah Coach at that number, including messages sent by automated means. Message frequency varies. Message and data rates may apply. Reply STOP to unsubscribe or HELP for help.

Your Daily Targets

The Three Numbers

Worked out using the Mifflin-St Jeor equation, which is the standard formula for estimating how many calories your body burns in a day.

Calories
-
per day
Protein
-
grams · the floor
Fats
-
grams
Carbs
-
grams
Treat protein as a floor to hit. When you cut calories, the cut comes out of carbs or fats. Protein stays where it is. Hit this number every day and half your nutrition problems sort themselves out.

Fast Days

Your Fast Days

-

Suhoor

-
-
  • Front-load the protein. This meal carries the whole day.
  • Complex carbs - oats, rice, potatoes - that release slowly.
  • Water, and more than you think.

Iftar

-
-
  • Dates and water first. Pray Maghrib. Then the real meal.
  • That gap is what stops you eating like it's your last meal.
  • Protein first, then carbs, then whatever's left.

Evening Top-Up

Before you sleep
-
  • Use it to catch the protein you missed earlier in the day, not as a grazing window.
  • Greek yogurt, a shake, cottage cheese.
This is where it goes wrong. Two mistakes, and almost every man fasting twice a week makes both. He under-eats protein inside the window because there's less time to get it in. Then he overshoots calories at iftar because he's been waiting all day. Net result: less muscle, same body fat, and a fast that felt hard for nothing.

Non-Fast Days

Your Normal Days

Same calories. Same protein. Just spread across a normal day instead of squeezed into a window. Nothing changes on Tuesday because you fasted on Monday.

Breakfast

 
-

Lunch

 
-

Dinner

 
-

Snack

 
-
Calories stay flat all seven days. You'll read about eating less on fast days and more on the others. That's carb cycling, it's an advanced technique, and you do not need it. Hit the same numbers every day and let the fast be worship instead of a weight-loss gimmick.

Training

Train When You Normally Train

You don't change your training because you're fasting. If you train at two in the afternoon, train at two in the afternoon. You're not starving - you ate a full meal before Fajr and you'll eat another at Maghrib. Not having eaten for six or eight hours is not a reason to skip the gym.
Let the numbers make the call. Hold these targets for a full week. Weigh yourself first thing - fasted, after the washroom, same conditions every time. Repeat twice more. Three data points before you change anything, however the week felt.

Hold These Numbers For Three Weeks.

Then one of two things happens. It works, and you keep going - you don't need me for that. Or it stalls, and you're standing there deciding whether to cut food, add training, or wait another week. Guess wrong and you burn a month finding out.

That decision is the job. Every week, on your numbers, with someone who has made that call a few thousand times. If you want a second set of eyes, the application takes four minutes and tells me whether I can help you before either of us gets on a call.

Apply To Work With Me

Your meal plan is already on its way to your inbox.

Before you start. This tool gives educational estimates, not medical or nutritional advice. Every number here is a starting point to be adjusted against your own real-world data. If you are diabetic, pregnant or breastfeeding, taking medication that has to be timed with food, managing a kidney or heart condition, or have any history of disordered eating - speak to a doctor before fasting or changing how you eat. Islam exempts those whom fasting would harm. Taking that exemption is a mercy, and there is no shame in it.