Intermittent Fasting Calculator
Plan your intermittent fasting schedule and eating windows
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Select your fasting protocol
When do you start fasting?
About This Tool
Calculate your intermittent fasting schedule with precise eating and fasting windows. This tool helps you plan popular IF protocols like 16:8, 18:6, 20:4, and 14:10. Get specific meal timing recommendations, calorie distribution, and practical tips for successful intermittent fasting.
Frequently Asked Questions
What is intermittent fasting?
Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It doesn't specify which foods to eat but rather when you should eat them. Popular methods include 16:8 (fast for 16 hours, eat during 8 hours), 18:6, and 20:4.
What can I consume during the fasting window?
During fasting hours, you can drink water, black coffee, plain tea, and other zero-calorie beverages. Avoid anything with calories, sugar, or artificial sweeteners as they can break your fast and spike insulin.
Is intermittent fasting safe for everyone?
IF is generally safe for healthy adults but may not be suitable for pregnant/breastfeeding women, people with diabetes, those with a history of eating disorders, or individuals with certain medical conditions. Always consult a healthcare provider before starting.
How many meals should I eat during the eating window?
Most people do well with 2-3 balanced meals during their eating window. For shorter windows (like 20:4), 1-2 meals may be more practical. Focus on nutrient-dense foods to meet your daily nutritional needs.
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