Calculate your intermittent fasting eating and fasting windows. Supports 16:8, 18:6, 20:4, OMAD, and 5:2.
Select Your Protocol
16:8
Fast 16h / Eat 8h
18:6
Fast 18h / Eat 6h
20:4
Fast 20h / Eat 4h
OMAD
One Meal a Day
5:2
5 days + 2 days
Custom
Set your own hours
5:2 Protocol:
Eat normally 5 days per week. On 2 non-consecutive days, restrict to 500–600 calories. Choose any 2 non-consecutive days (e.g., Monday & Thursday).
Your Fasting Schedule
12:00 PM
Eat from
8:00 PM
Eat until
8:00 PM
Fast from
12:00 PM
Fast until
8h
Eating window
16h
Fasting window
24-Hour Timeline
12AM3AM6AM9AM
12PM3PM6PM9PM12AM
How to Use
- Select your intermittent fasting protocol.
- Set the time you plan to start eating.
- View your eating window, fasting times, and current status.
- Use the 24-hour timeline to visualize your schedule.
- Bookmark this page to check your status any time.
Features
5 Popular Protocols16:8, 18:6, 20:4, OMAD, 5:2.
Live StatusSee your current fasting status.
Visual Timeline24-hour visual schedule.
Custom ProtocolSet any fasting duration (12–23h).
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Intermittent Fasting Protocols Explained
- 16:8 — Fast 16h, eat 8h. Most popular and beginner-friendly. Example: eat from 12 PM to 8 PM.
- 18:6 — Fast 18h, eat 6h. More challenging, good progression from 16:8.
- 20:4 (Warrior Diet) — Fast 20h, eat 4h. Advanced; typically one large meal in the evening.
- OMAD — One meal per day in a 1-hour window. Extreme; recommended only for experienced IF practitioners.
- 5:2 — Normal eating 5 days, 500–600 cal restriction 2 non-consecutive days. Great for those who prefer not to fast daily.
FAQ
What is intermittent fasting?
IF cycles between fasting and eating periods. It focuses on when to eat rather than what to eat.
What can I drink during a fast?
Water, black coffee, and plain tea are fine. Avoid anything with calories.
Does sleeping count as fasting time?
Yes! Sleep counts as fasting. Stopping eating before bed makes reaching 16 hours much easier.
Is intermittent fasting safe?
Generally safe for healthy adults. Consult a doctor if pregnant, have diabetes, or an eating disorder.
Which protocol is best for beginners?
16:8 is ideal for beginners — skip breakfast, eat from noon to 8 PM, and you're done.
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