Ramadan Calorie Split

As a practical starting point, split your daily calories roughly 30% at Sehri, 45% at Iftar, and 25% after Taraweeh. Hydrate steadily between Iftar and Sehri rather than in one or two large drinks — aim for 8–10 glasses of water spread across that window.

Sehri should emphasise slow-digesting carbohydrates (oats, whole-wheat roti, dahi), protein (eggs, paneer, chicken), and healthy fats (nuts, olive oil) to stabilise blood sugar through the fast. Iftar should open with dates and water, then a balanced meal — avoid heavy fried foods like pakora and samosa as the main course; a single small serving alongside a protein and salad is fine. After Taraweeh, prefer a light meal (lentils, soup, fruit) rather than a second large dinner.

For weight-specific calorie targets, use the main Calorie & Macro Calculator and apply the 30/45/25 split to your daily total.