Intermittent Fasting Calculator
Plan your eating and fasting windows. Select a protocol below to generate your schedule.
Select Protocol
16:8
Most Popular
18:6
Advanced
20:4
Warrior
23:1
OMAD
Set Your Schedule
Configuration
Fasting Duration
16 hrs
Eating Duration
8 hrs
Tip: The clock on the right visualizes your daily cycle. Dark areas are for fasting, Green areas are for eating.
Understanding Intermittent Fasting
Intermittent fasting (IF) isn't a diet, but rather a dieting pattern. It's a way of scheduling your meals so that you get the most out of them. IF changes when you eat, not what you eat.
Popular Protocols
- 16:8 (Leangains Protocol): This is the most popular method. You fast for 16 hours and eat during an 8-hour window. For example, skipping breakfast and eating from 12 PM to 8 PM.
- 18:6: Suitable for experienced fasters. 18 hours of fasting and a 6-hour eating window.
- 20:4 (The Warrior Diet): 20 hours of fasting with a small 4-hour window to eat your daily calories.
- 23:1 (OMAD - One Meal A Day): The most extreme form, where you fast for 23 hours and consume all your calories in a single hour.
How to Use This Calculator
Simply select your preferred fasting ratio (like 16:8) and choose the time you want to start your fasting period (usually right after dinner or first thing in the morning). The tool will calculate exactly when you can break your fast and start eating.