🌙 Ramadan Fasting Calories & Metabolism Calculator

Ramadan Fasting

Calories, Metabolism & Body Composition

Weight Loss · Metabolic Science · Body Changes · Diet Plan · Research Review

A respectful, research-based reference for Muslims and health professionals — 2025 / 2026 Edition

Ramadan — the ninth month of the Islamic lunar calendar — is observed by nearly two billion Muslims worldwide through a daily fast from the pre-dawn meal (Suhoor) to sunset (Iftar). For 29 to 30 days, fasting Muslims abstain from all food, water, and other substances during daylight hours. This practice, obligatory for adult Muslims and one of the Five Pillars of Islam, also constitutes one of the most studied forms of intermittent fasting in the medical and nutritional sciences. This guide presents the research on what Ramadan fasting does to calorie balance, metabolism, body weight, body composition, and overall health — with practical dietary guidance for those who wish to use Ramadan as a foundation for sustainable health improvement.

1. What Is Ramadan Fasting? — An Overview

Ramadan fasting (Sawm) is the fourth of the Five Pillars of Islam. For the entire month of Ramadan, adult Muslims fast every day from Fajr (pre-dawn) to Maghrib (sunset), abstaining from all food, drink, smoking, and other physical indulgences during daylight hours. The fast is broken each evening with Iftar, typically beginning with dates and water, followed by a main meal. A pre-dawn meal called Suhoor (or Sehri) is eaten before the fast begins each morning.

ℹ️  The fasting hours during Ramadan vary significantly by geographic location and season. A Muslim in Finland during summer Ramadan may fast for up to 20 hours per day; a Muslim in equatorial Indonesia fasts approximately 12 to 13 hours year-round. This variation substantially affects the physiological impact of the fast.

2. Ramadan Fasting and Calories — How the Energy Balance Works

The calorie dynamics of Ramadan fasting are more complex than a simple daily calorie restriction. The compressed eating window, altered meal timing, and changes in appetite regulation all interact to produce a net energy balance that varies substantially between individuals depending on what and how much they eat during the non-fasting hours.

Calorie Intake During Ramadan — What Research Shows

Contrary to what might be expected, many studies find that total daily calorie intake during Ramadan does not decrease significantly for a significant proportion of fasting individuals. The reasons include:

• Larger, more calorie-dense meals at Iftar to compensate for the day’s fast
• Additional snacking between Iftar and Suhoor through the night
• High-calorie traditional Ramadan foods (fried snacks, sweet drinks, rich desserts) are served at Iftar gatherings
• Reduced physical activity during fasting hours lowers total daily energy expenditure

☪  The central insight from decades of Ramadan nutrition research: whether Ramadan produces weight loss, weight gain, or no change is determined almost entirely by what is eaten during the non-fasting window — not by the fast itself.

The Ramadan Calorie Deficit Calculator

📐  Daily Calorie Deficit = Total Daily Energy Expenditure (TDEE)  −  Total Calories Consumed (Suhoor + Iftar + Night meals)

📐  Expected Monthly Weight Change (kg) = (Daily Calorie Deficit × 30 days) ÷ 7,700

Note: 7,700 kcal represents the approximate caloric equivalent of 1 kg of body fat. This formula provides a rough estimate only — actual weight change includes water, glycogen, and lean tissue components.

3. Metabolism During Ramadan — What the Science Shows

Ramadan fasting produces a distinct and well-documented metabolic state that differs from both standard calorie restriction and standard intermittent fasting protocols. The body adapts across the month in a pattern that research has characterised with increasing precision over the past two decades.

Phase 1: Early Ramadan (Days 1–7) — Metabolic Adjustment

• Blood glucose regulation shifts from carbohydrate-fuelled to mixed carbohydrate/fat metabolism within 12 to 14 hours of fasting
• Glycogen stores in the liver are gradually depleted during fasting hours, prompting increased fat mobilisation in the late fasting period
• Insulin levels fall significantly during fasting hours — this is the primary driver of fat mobilisation during Ramadan
• Some individuals experience initial hunger, headaches, and fatigue as the body adapts to the new eating rhythm — these typically resolve by the end of the first week

Phase 2: Mid-Ramadan (Days 8–21) — Metabolic Adaptation

• Basal metabolic rate (BMR) shows mixed findings in the research: some studies find a modest reduction (3–8%) during prolonged daily fasting; others find no significant change, particularly when protein intake is maintained
• Fat oxidation (fat burning) increases during the later hours of the fast — typically from hours 10 to 16 of fasting — as insulin remains low and free fatty acids are mobilised from adipose tissue
• Ketone production increases modestly in the late fasting phase for some individuals, particularly those consuming low-carbohydrate Suhoor meals
• Research from UC Riverside and the UCR Health Sciences program has documented that the circadian shift of eating to primarily night-time hours during Ramadan creates a unique metabolic pattern distinct from either daytime feeding or standard time-restricted eating

Phase 3: Late Ramadan (Days 22–30) — Stabilisation

• Most research finds that metabolic rate stabilises after the initial adjustment period
• Body composition changes accumulate — fat mass tends to decline while muscle mass is relatively preserved in individuals with adequate protein intake
• Improvements in insulin sensitivity are documented in multiple studies during this phase — a consistent and clinically significant finding

Key Metabolic Markers — Ramadan Research Findings

4. Effect of Ramadan Fasting on Weight and Body Composition

The effect of Ramadan on body weight has been studied in dozens of clinical and observational trials across multiple countries and populations. The findings converge on a consistent pattern — though with important individual variation.

Overall Weight Change Findings

• A 2020 meta-analysis examining data from 35 studies found that Ramadan fasting was associated with an average weight loss of 1.25 kg (2.75 lbs) over the month in the general study population
• Weight loss was greater in studies where participants actively managed their Iftar meal composition — averaging 2.0 to 3.5 kg in diet-conscious groups
• A portion of studies found no significant weight change, particularly in populations where Ramadan was associated with increased caloric intake through festive Iftar gatherings
• A smaller subset of studies found modest weight gain, particularly where Iftar meals were high in refined carbohydrates and fried foods and physical activity was significantly reduced

Weight Loss Expectations — By Individual Profile

💡  The most reliable predictor of Ramadan weight loss is not the fast itself but the calorie density of the Iftar and Suhoor meals. Two individuals fasting identical hours can have opposite weight outcomes based solely on what they eat at Iftar.

5. Body Weight Changes During Ramadan — Before and After

Research consistently documents a pattern of weight loss during Ramadan, followed by partial or complete weight regain in the weeks after Eid al-Fitr. Understanding this pattern helps explain the long-term implications of Ramadan fasting for weight management.

The Ramadan Weight Arc — Week by Week

Ramadan Weight Loss Before and After — Realistic Expectations

• The scale number at the end of Ramadan will be lower than at the start for most fasting Muslims — typically 1 to 3 kg lower on average
• Of this total loss, approximately 30–50% in the first week is water/glycogen weight that returns within days of normal eating after Ramadan
• The true fat loss across Ramadan for a typical fasting Muslim with moderate diet awareness is approximately 0.5 to 1.5 kg of actual adipose tissue
• For individuals who actively manage their diet during Ramadan — prioritising protein, vegetables, and complex carbohydrates at Iftar and Suhoor — real fat loss of 2 to 3 kg is achievable over the month
• Post-Ramadan weight management is the critical factor: the metabolic improvements gained during Ramadan (improved insulin sensitivity, reduced inflammatory markers) fade within 4 to 6 weeks if eating habits revert

6. Effects of Ramadan on Fat Mass, Muscle Mass, and Water

Body weight is composed of fat mass, lean mass (muscle, bone, organs), and body water. Ramadan affects all three components differently, and understanding the distinction is essential for interpreting the scale numbers seen during the month.

Fat Mass Changes

• Multiple studies using DEXA (Dual Energy X-ray Absorptiometry) and bioelectrical impedance have found that fat mass decreases during Ramadan, typically by 0.5 to 1.5 kg in healthy adults over the full month
• Visceral fat — the metabolically active fat stored around the abdominal organs — shows more consistent reduction than subcutaneous fat in Ramadan studies, possibly due to the daily insulin suppression during fasting hours
• Waist circumference consistently decreases in Ramadan studies — a clinically relevant finding given waist circumference’s association with cardiovascular and metabolic risk

Muscle Mass Changes

• Muscle mass preservation during Ramadan is critically dependent on protein intake during the eating window
• Studies where Suhoor and Iftar included adequate protein (1.2 to 1.6 g per kg of body weight per day) found no significant change in lean mass
• Studies with low protein intake or very large calorie deficits documented lean mass losses of 0.3 to 1.0 kg — a concern particularly for athletes and older adults
• Growth hormone, which increases during the fasting state, provides some protection against muscle breakdown — but this protection is insufficient when protein intake is very low or calorie deficit is extreme

Body Water Changes

• Body water accounts for a significant portion of Ramadan weight change — particularly in the first and last week
• Fluid restriction during fasting hours (no water) leads to a mild dehydration state in many fasting individuals, particularly during summer Ramadan — this contributes to weight loss on the scale but does not represent fat loss
• Rehydration at Iftar rapidly restores fluid balance — the scale bounce the morning after Iftar reflects this normal fluid cycle
• In hot weather, Ramadan fasting carries a genuine dehydration risk — electrolyte-rich drinks and water at Iftar and Suhoor are essential

Body Composition Summary — Typical Ramadan Month

7. Ramadan and Activity Levels — How Exercise Changes

Multiple studies have documented that physical activity levels decrease during Ramadan, particularly in the second half of the month and in summer fasting conditions. This reduction in activity is one of the primary factors limiting weight and fat loss during the month.

💡  The best time for exercise during Ramadan is either (a) 60 to 90 minutes before Iftar — when the workout ends close to the breaking of fast and immediate refuelling is possible, or (b) 2 to 3 hours after Iftar — when food has been digested and energy is available. Morning exercise immediately after Suhoor is the next best option.

8. The Benefits of Fasting During Ramadan

Beyond weight management, fasting during Ramadan has been documented to produce a broad range of physiological and psychological benefits. These benefits have been the subject of growing scientific interest, particularly as intermittent fasting has risen to prominence in mainstream nutrition research.

Metabolic and Cardiovascular Benefits

• Improved insulin sensitivity: consistently documented across multiple Ramadan studies — the daily insulin suppression during fasting hours resets insulin receptor sensitivity, which is the mechanism underlying many cardiovascular and metabolic risk improvements
• Reduced triglycerides: a robust and consistent finding across large Ramadan studies — lower triglycerides reduce cardiovascular disease risk
• Improved HDL cholesterol: higher HDL (the ‘protective’ cholesterol) is associated with lower risk of atherosclerosis
• Reduced inflammatory markers: C-reactive protein (CRP) and other systemic inflammatory markers decrease during Ramadan — chronic low-grade inflammation is a driver of cardiovascular disease, cancer, and metabolic syndrome
• Lower blood pressure: some studies document modest reductions in systolic and diastolic blood pressure during Ramadan, particularly in individuals who were hypertensive at baseline

Cellular and Molecular Benefits

• Autophagy activation: extended daily fasting hours activate cellular autophagy — the process by which cells break down and recycle damaged cellular components. This mechanism has attracted significant scientific interest for its potential role in longevity and disease prevention
• Oxidative stress reduction: multiple studies document reduced markers of oxidative stress during Ramadan, consistent with the known anti-inflammatory effects of intermittent fasting
• Gut microbiome changes: emerging research suggests that the altered meal timing and dietary pattern of Ramadan produces measurable changes in gut microbiome composition, with some studies finding increases in beneficial bacterial populations

Psychological and Behavioural Benefits

• Increased sense of self-discipline and self-efficacy: completing a month of daily fasting consistently strengthens the practitioner’s sense of personal agency and willpower — a psychological benefit with far-reaching implications for other health behaviours
• Breaking unhealthy habits: the structural disruption of normal eating patterns during Ramadan provides a natural intervention point for breaking habitual overconsumption, excessive snacking, or dependence on stimulants (caffeine, sugar)
• Reduced anxiety and improved mood: multiple studies document improved mental health indicators during Ramadan, associated with the combination of spiritual practice, community, structured routine, and the physiological benefits of fasting
• Social and community connection: the communal dimension of Ramadan — shared Iftar meals, Tarawih prayers, Eid preparations — provides social bonds with documented positive effects on mental health and longevity

9. Ramadan Weight Loss Diet Plan

The following dietary framework is designed to maximise the health and weight management benefits of Ramadan fasting while ensuring nutritional adequacy, energy for daily function, and preservation of lean muscle mass. It is based on the consistent findings of Ramadan nutrition research.

Core Principles

• Prioritise protein at every eating opportunity — protein is the most important macronutrient for lean mass preservation and satiety during Ramadan
• Choose slow-digesting complex carbohydrates at Suhoor for sustained energy through the fasting day
• Avoid high-sugar, high-salt, and fried foods at Iftar — these drive fluid retention, spike then crash energy, and significantly increase total calorie intake
• Hydrate aggressively between Iftar and Suhoor — aim for 8 to 12 glasses of water distributed through the night eating window
• Do not skip Suhoor — it is the most important meal for metabolic stability, energy maintenance, and muscle preservation during Ramadan

Calorie Targets During Ramadan

The Ramadan Plate — Macronutrient Breakdown

Ramadan Daily Meal Schedule

10. Suhoor and Iftar — Meal Timing, Composition & Calorie Guide

Suhoor — The Pre-Dawn Meal

Suhoor (the pre-dawn meal) is nutritionally the most strategically important meal of Ramadan. It determines blood sugar stability through the fasting day, influences energy levels and concentration, and significantly affects whether the body preserves or breaks down lean muscle mass during the fast.

Best Suhoor Foods for Sustained Energy and Muscle Preservation

Foods to Avoid at Suhoor

• Salty foods (cured meats, pickles, heavily seasoned foods) — drive thirst and increase dehydration risk during the fast
• Sugary cereals, white bread, pastries — rapid blood sugar spike followed by a crash within 2 to 3 hours, increasing hunger and difficulty fasting
• Fried or very fatty foods — slow gastric emptying can cause discomfort; high calorie density at low satiety
• Caffeinated beverages — caffeine is a mild diuretic; increased fluid loss worsens the dehydration challenge of fasting

Iftar — Breaking the Fast

Breaking the fast correctly is both spiritually significant and physiologically important. The traditional sequence — dates and water first, followed by a measured Maghrib prayer, then a full meal — is physiologically sound: the dates provide a gentle glucose signal to the depleted system without overwhelming the stomach, and the prayer interval allows the digestive system to activate before the main meal arrives.

Best Iftar Foods for Health and Weight Management

Iftar Foods That Undermine Ramadan Health Goals

• Deep-fried starters (samosas, pakoras, spring rolls) — often consumed in large quantities; very high in calories; little nutritional value
• Sweetened Ramadan drinks (Vimto, Rooh Afza-heavy drinks) — extremely high sugar content; spike insulin; add hundreds of empty calories
• Oversized portions driven by hunger — the fasted state creates perceived hunger larger than actual caloric need; serve moderate portions and wait 15 minutes before considering seconds
• Large sweet desserts (Kunafa, Luqaimat, Basbousa in large portions) — fine in small amounts but often consumed in excess at communal Iftar gatherings

11. Tarawih Prayer — The Exercise Component of Ramadan

Tarawih is the voluntary night prayer performed after Isha during Ramadan, typically consisting of 8 to 20 Rak’ahs. It is one of the most significant physical activity additions of Ramadan and has been studied as a contributor to Ramadan’s overall energy expenditure.

• Over the full 30 nights of Ramadan, 20 Rak’ahs of Tarawih for a 70 kg person burns approximately 2,250 to 3,150 additional calories — equivalent to running approximately 22 to 32 kilometres over the month
• Tarawih adds meaningful daily movement at a time when daytime activity is typically reduced — partially compensating for the activity reduction during fasting hours
• Research has found that Tarawih prayer maintains muscular activity in the lower limbs and core that counters some of the deconditioning effect of reduced daytime exercise during Ramadan

12. Who Should Be Cautious About Ramadan Fasting?

Islamic jurisprudence provides exemptions from fasting for individuals whose health would be genuinely harmed by observing the fast. The following groups should consult both a qualified Islamic scholar and a healthcare professional before fasting.

13. Proven Tips for Health and Weight Management During Ramadan

Nutrition Tips

• Never skip Suhoor — this is the single most impactful nutritional decision you can make during Ramadan. Skipping Suhoor dramatically increases hunger at Iftar, drives overeating, increases muscle breakdown during the fast, and reduces daytime energy and concentration.
• Break the fast gently — always start with 2 to 3 dates and a full glass of water, then pause for Maghrib prayer before the main meal. This 10 to 15 minute interval allows digestive enzymes to activate and prevents the bloating and discomfort of eating a large meal on a completely empty stomach.
• Eat slowly at Iftar — it takes the stomach 15 to 20 minutes to signal fullness to the brain. Eating rapidly at Iftar typically results in consuming far more than the body needs before the fullness signal arrives.
• Serve your plate before sitting down — portion control is much harder when food is served family-style at the table. Plate a measured portion, eat it, and reassess hunger before returning for more.
• Prioritise water over sweet drinks — replace Ramadan’s traditional sweetened beverages with water, coconut water, or diluted fresh juice. The calorie and sugar savings over 30 nights are substantial.
• Include a source of protein at both Suhoor and Iftar — protein is the most muscle-sparing and satiating macronutrient. A Suhoor without protein and a Iftar with only carbohydrates is the most common nutritional mistake in Ramadan.

Exercise Tips

• Do not stop exercising during Ramadan — reduce intensity if needed, but maintain the habit. Complete cessation of exercise during Ramadan is the primary driver of lean muscle loss and the metabolic regression that can follow the month.
• Time workouts strategically: 60 to 90 minutes before Iftar (so post-workout nutrition comes immediately), or 2 to 3 hours after Iftar when energy is available and digestion is progressing.
• Prioritise resistance training over cardio during Ramadan — resistance exercise is the most powerful stimulus for lean muscle preservation during a caloric deficit. Even two sessions per week significantly reduces lean mass loss compared to no training.
• Use Tarawih as your daily movement anchor — even if formal exercise is not possible on a given day, the nightly Tarawih provides a meaningful movement session that maintains daily physical activity above zero

Weight Management Tips

• Weigh yourself consistently — either every morning before Suhoor (most consistent) or not at all during Ramadan, as daily fluctuations from fluid changes are large and misleading
• Focus on habits, not weight during Ramadan — the goal is to establish a sustainable eating pattern during the month that can continue afterward. The weight will follow the habits.
• Plan your Suhoor and Iftar meals in advance — food decisions made when fasting and hungry are reliably worse than decisions made in advance. Meal prepping for Ramadan dramatically improves dietary quality and reduces calorie intake.
• Post-Ramadan transition: gradually reintroduce daytime eating in the week after Eid rather than immediately returning to three large meals per day. This preserves some of the metabolic benefits of the fasting month and helps prevent rapid weight regain.

14. Frequently Asked Questions

Q:  How much weight do you lose during Ramadan?

On average, research shows a weight loss of 1 to 3 kg over the full month of Ramadan for individuals who fast consistently and eat mindfully during the non-fasting window. Of this, approximately 0.5 to 1.5 kg typically returns within one to two weeks after Ramadan due to fluid and glycogen repletion — this is normal physiology, not fat regain. True fat loss across the month is approximately 0.5 to 1.5 kg for the average fasting Muslim, and up to 2 to 3 kg for those who actively manage their dietary choices.

Q:  Does Ramadan fasting affect metabolism?

Yes — Ramadan produces measurable metabolic changes. Insulin sensitivity improves consistently across studies. Triglycerides and LDL cholesterol tend to decrease. Inflammatory markers (CRP) decline. Basal metabolic rate shows modest reductions in some studies but is largely preserved when protein intake is adequate. The metabolic state of Ramadan — daily cycles of insulin suppression followed by refuelling — shares mechanisms with the intermittent fasting protocols that have received significant attention in nutrition science.

Q:  Why do some people gain weight during Ramadan?

Weight gain during Ramadan occurs when total calorie intake across Iftar, night snacking, and Suhoor exceeds total daily energy expenditure. This is most common when: Iftar is treated as an opportunity for feasting rather than mindful eating; high-calorie traditional foods (fried snacks, sweetened drinks, rich desserts) are consumed in excess; physical activity drops significantly; and the evening eating window extends across many hours with continuous snacking. The fast creates the potential for a calorie deficit — but this potential is easily eliminated by the Iftar meal.

Q:  Is Ramadan fasting the same as intermittent fasting?

Ramadan fasting shares the time-restricted eating structure of intermittent fasting — specifically, it is an inverted version of the common 16:8 protocol (16 hours fasting, 8 hours eating). The key differences are that Ramadan also restricts water (making it more physiologically demanding), aligns eating with nighttime rather than daytime, continues for 30 consecutive days, and is embedded in a spiritual and social framework that affects adherence, social eating, and psychological experience in ways that differ from secular intermittent fasting protocols.

Q:  Should I exercise during Ramadan?

Yes — maintaining some exercise during Ramadan is strongly recommended for preserving lean muscle mass, maintaining metabolic rate, and preventing the fitness regression that can follow a completely sedentary Ramadan. Exercise intensity and volume may need to reduce, particularly in the first week while the body adapts. The best timing is either 60 to 90 minutes before Iftar (allowing immediate post-workout refuelling) or 2 to 3 hours after Iftar when digestion is progressing and energy is available.

Q:  What is the best diet during Ramadan for weight loss?

The most effective Ramadan weight loss diet prioritises: a protein-rich Suhoor with slow-digesting carbohydrates; a moderate, protein and vegetable-forward Iftar that avoids fried starters and sweetened drinks; adequate hydration across the night eating window; and a total daily calorie intake approximately 400 to 600 kcal below total daily energy expenditure. Avoiding the common trap of feasting at Iftar is the single most impactful dietary intervention for Ramadan weight management.

Q:  What should I eat at Suhoor to stay energised all day?

The ideal Suhoor for sustained energy combines: slow-digesting carbohydrates (oatmeal, whole grain bread, sweet potato) for sustained glucose release; a protein source (eggs, Greek yoghurt, lentils, chicken) for satiety and muscle preservation; a source of healthy fat (peanut butter, olive oil, nuts) to slow digestion; and generous water intake — a minimum of two large glasses. Salty, sugary, or caffeinated foods at Suhoor increase thirst and energy instability during the fast.

Q:  Does Ramadan fasting affect muscle mass?

Muscle mass is maintained during Ramadan when protein intake is adequate (1.2 to 1.6 g per kg of body weight per day, distributed across Suhoor and Iftar) and resistance exercise is continued. Without adequate protein and some resistance training stimulus, Ramadan fasting can cause lean mass losses of 0.3 to 1.0 kg over the month — particularly in individuals with higher muscle mass who may have greater calorie and protein needs. Growth hormone increases during fasting provide some muscle protection, but this does not fully compensate for low protein intake.

Q:  What happens to the body after Ramadan ends?

In the days immediately after Ramadan, body weight typically rises by 0.5 to 1.5 kg as glycogen and fluid are restored with normal eating — this is expected physiology. The metabolic improvements gained during Ramadan (improved insulin sensitivity, reduced inflammatory markers, improved lipid profile) persist for approximately 4 to 6 weeks before gradually reverting toward pre-Ramadan levels if eating habits return to their previous pattern. Maintaining some of the Ramadan dietary habits — particularly the Suhoor-equivalent breakfast and protein prioritisation — can help preserve the metabolic gains beyond the month.

Q:  Is Ramadan fasting safe for people with diabetes?

This depends on diabetes type and management. Many people with Type 2 diabetes who are managed with diet and metformin alone fast safely during Ramadan with medical guidance. People with Type 1 diabetes or Type 2 diabetes on insulin or sulphonylureas face significant hypoglycaemia risks and should consult an endocrinologist and their Islamic scholar for guidance on safe fasting protocols, medication adjustments, and what glucose readings indicate the fast should be broken. Islamic jurisprudence provides exemption from fasting for those whose health is genuinely threatened.

15. Research References

The following research studies and sources informed the scientific and clinical content of this guide.

• Azizi, F. (1996). ‘Research in Islamic fasting and health.’ Annals of Saudi Medicine, 16(6), 648–657.
• Bouguerra, R., et al. (2006). ‘Metabolic effects of Ramadan fasting.’ Diabetes & Metabolism, 32(5), 501–506.
• Chamorro-Garcia, R., et al. (2014). ‘Review of Ramadan fasting effects on metabolic syndrome.’ Nutrition & Metabolism.
• Fakhrzadeh, H., et al. (2003). ‘Effect of Ramadan fasting on clinical and biochemical parameters in healthy adults.’ International Journal of Diabetes in Developing Countries.
• Hallak, M.H., & Nomani, M.Z. (1988). ‘Body weight loss and changes in blood lipid levels in normal men on hypocaloric diets during Ramadan fasting.’ American Journal of Clinical Nutrition.
• Lessan, N., & Ali, T. (2019). ‘Energy metabolism and intermittent fasting: the Ramadan perspective.’ Nutrients, 11(5), 1192.
• Maughan, R.J., et al. (2012). ‘Implications of fasting and fluid restriction in the context of Ramadan.’ British Journal of Sports Medicine, 46(Suppl 1), i30–i37.
• Roky, R., et al. (2004). ‘Physiological and chronobiological changes during Ramadan intermittent fasting.’ Annals of Nutrition & Metabolism.
• UC Riverside News (2021). ‘The science of Ramadan fasting.’ UCR Health Sciences.
• Ziaee, V., et al. (2006). ‘The changes of metabolic profile and weight during Ramadan fasting.’ Singapore Medical Journal, 47(5), 409–414.

16. Disclaimer

This guide is intended for general educational and informational purposes only. It does not constitute medical, nutritional, endocrinological, or religious legal (fiqh) advice.

Health conditions and Ramadan: Individuals with diabetes, cardiovascular disease, kidney disease, pregnancy, eating disorders, or other health conditions should consult qualified healthcare professionals before making decisions about Ramadan fasting. The information in this guide is not a substitute for personalised medical advice. Islamic jurisprudence provides exemption from fasting for individuals whose health would be genuinely harmed by observing the fast.

Dietary guidance: Calorie targets, macronutrient recommendations, and food guidance in this guide are based on general population health research. Individual calorie and nutrient needs vary significantly based on age, sex, height, body composition, activity level, and health status. For personalised dietary advice during Ramadan, consult a registered dietitian.

Research citations: Studies cited are summarised in simplified form for a general audience. Individual studies vary in quality, sample size, and methodology. Meta-analytic findings are generally more reliable than individual study results. Readers seeking more detail should access the original research.

Religious content: Islamic practice guidance in this guide is presented for general informational purposes. For authoritative guidance on the religious dimensions of Ramadan fasting, consult qualified Islamic scholars.

The authors and publishers accept no responsibility for any outcomes arising from the use of information contained in this guide.

For personalised Ramadan health guidance, consult a registered dietitian, your physician, and a qualified Islamic scholar.