Ramadan 2027
Get your Sehri, Iftar, and Dinner calorie targets based on your country's fasting hours. Free, from a certified Muslim nutritionist — designed for Muslims in the UK, Europe, Middle East, and Pakistan.
Fill in everything below and get your personalised Ramadan nutrition plan in seconds.
Your fasting hours depend on your location. February Ramadan means shorter fasts in the Northern hemisphere.
Aggressive weight loss during Ramadan is not recommended. The fast itself creates a natural deficit — extreme restriction on top of fasting can cause muscle loss, fatigue, and nutritional deficiencies.
Ramadan Nutrition
Overeating at Iftar is the main cause. After 13–15 hours of fasting, the body enters a mild starvation state — and the instinct is to eat fast and eat a lot. Traditional fried Iftar foods (samosas, pakoras, rolls) pack 1,000+ calories before the main meal even starts. Combined with sugary drinks and heavy dinners, the total daily intake often exceeds what you'd eat on a normal day — while activity levels drop. Weight gain during Ramadan is entirely preventable with proper meal planning.
Sehri is the most important meal of Ramadan. It provides the fuel for the entire fasting day. Skipping Sehri leads to severe fatigue, dehydration, and muscle breakdown — your body starts consuming its own muscle protein for energy within 8–10 hours. A proper Sehri with slow-digesting carbs, protein, and water can make the difference between an energetic fast and a miserable one.
Your body needs gentle rehydration and easy-to-digest nutrients after fasting — not a fried food feast. The Prophetic tradition of breaking fast with dates and water is backed by modern nutrition science: dates provide quick glucose to restore blood sugar without overwhelming the digestive system. Start light, wait 10–15 minutes, then move to a balanced meal of lean protein, complex carbs, and vegetables.
Common Questions
It depends on your age, weight, height, activity level, and goal. Most adults need between 1,600–2,500 kcal during Ramadan. Our calculator personalises this based on your exact details and your country's fasting hours.
Moderate weight loss is possible but aggressive dieting during Ramadan is not recommended. The fast itself creates a natural calorie deficit — adding extreme restriction on top can cause muscle loss, fatigue, and nutritional deficiencies. Our calculator uses a conservative 250-calorie deficit for weight loss, not the standard 500.
Light exercise is fine during the day (walking, stretching). Intense workouts (weight training, HIIT, running) are best scheduled after Iftar when you are hydrated and have energy. Avoid intense exercise in the last 2–3 hours of the fast when dehydration risk is highest.
Some diabetics can fast safely with proper medical supervision — others should not fast at all. This depends on your diabetes type, medication, and overall health. Always consult your doctor before deciding to fast. Our calculator shows specific diabetes + Ramadan guidance when you select the diabetes condition.
Slow-digesting complex carbs (oats, whole wheat roti) combined with protein (eggs, dahi) and healthy fats (almonds, walnuts). Avoid salty foods that increase thirst and sugary cereals that cause a blood sugar crash within 2–3 hours. Our calculator includes a detailed Sehri food guide with specific foods, portions, and tips.
Fatigue during fasting is usually caused by dehydration, low blood sugar, or poor Sehri nutrition. Skipping Sehri is the most common cause — you need slow-digesting fuel for the fast ahead. Dehydration from caffeine (tea/coffee) and salty foods also contributes significantly.
Get Personalised Help
For a fully personalised Ramadan meal plan with exact foods, portions, and timings for YOUR body and YOUR medical needs — book a one-on-one consultation before Ramadan begins.
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