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Fasting Schedule Planner

Intermittent Fasting Calculator

Design your personalized fasting schedule. Find the optimal eating and fasting windows that fit your lifestyle.

Intermittent Fasting Calculator
Plan your fasting and eating windows based on your schedule
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. The focus is on when you eat, not what you eat.

Popular IF Protocols:

  • • 16:8 Method: Fast for 16 hours, eat within 8 hours (most popular)
  • • 14:10 Method: Fast for 14 hours, eat within 10 hours (beginner-friendly)
  • • 18:6 Method: Fast for 18 hours, eat within 6 hours (intermediate)
  • • 20:4 (Warrior Diet): Fast for 20 hours, eat within 4 hours (advanced)
  • • OMAD (23:1): One meal a day - fast for 23 hours (expert)
Health Benefits of Intermittent Fasting
Weight Loss

Natural calorie restriction, increased fat burning, metabolic boost

Improved Insulin Sensitivity

Lower blood sugar, reduced type 2 diabetes risk

Autophagy Enhancement

Cellular cleanup and repair processes

Heart Health

Improved blood pressure, cholesterol, triglycerides

Brain Function

Increased BDNF, neuroprotection, mental clarity

Longevity

Reduced inflammation, oxidative stress

How to Start Intermittent Fasting
1
Start Easy: Begin with 12:12 or 14:10 to allow your body to adapt. Gradually extend fasting window over 2-4 weeks.
2
Choose Your Window: Pick an eating window that fits your lifestyle. Night owls might prefer 12pm-8pm, early risers 8am-4pm.
3
Stay Hydrated: Drink water, black coffee, or tea during fasting. Zero-calorie beverages don't break your fast.
4
Break Fast Mindfully: Start with nutrient-dense foods. Avoid breaking fast with sugar or processed carbs.
5
Listen to Your Body: Adjust protocol based on energy, hunger, sleep quality, and performance.
What You Can Have During Fasting

✓ Allowed (Won't Break Fast)

  • • Water (plain or sparkling)
  • • Black coffee (no cream/sugar)
  • • Unsweetened tea (green, black, herbal)
  • • Apple cider vinegar (diluted)
  • • Electrolytes (zero-calorie)

✗ Avoid (Breaks Fast)

  • • Any food
  • • Milk, cream, or butter
  • • Sugar or artificial sweeteners
  • • Juice or smoothies
  • • Bone broth (debated)
Who Should NOT Do Intermittent Fasting

IF may not be suitable for:

  • • Pregnant or breastfeeding women
  • • Children and teenagers under 18
  • • People with history of eating disorders
  • • Individuals with diabetes (without doctor supervision)
  • • People on certain medications
  • • Those with low blood pressure or blood sugar regulation issues

Always consult a healthcare professional before starting intermittent fasting, especially if you have health conditions.

Related Guides & Tools

Intermittent Fasting Guide

Comprehensive guide to intermittent fasting for longevity and health.

IF for Women

Hormone-focused fasting protocols optimized for women.

TDEE Calculator

Calculate your daily calorie needs for your IF eating window.

Weight Loss Guide

Evidence-based guide to sustainable fat loss and healthspan.