Plan your intermittent fasting schedule in seconds. Choose a method and the time you finish your last meal to see when your fast ends and when your eating window closes.
Intermittent Fasting Calculator
Intermittent fasting isn’t suitable for everyone, including people who are pregnant, have diabetes or have a history of eating disorders. Check with your doctor first.
Popular Intermittent Fasting Methods
- 12:12: A gentle starting point, such as eating from 8 am to 8 pm.
- 14:10: A step up that fits most schedules.
- 16:8: The most popular method. For example, eat between noon and 8 pm.
- 18:6: A shorter window for experienced fasters.
- 20:4: Sometimes called the Warrior Diet. Very restrictive, and not for beginners.
What Can You Have While Fasting?
Water, sparkling water, black coffee and plain tea are generally fine and won’t break a fast. Anything with calories, including milk, sugar and juice, will.
What to Eat in Your Eating Window
Focus on protein, fiber and healthy fats to stay full through your fast: eggs, Greek yogurt, beans, lean meat, vegetables, whole grains and nuts. See the best foods to eat during intermittent fasting, and check your targets with the calorie calculator and protein calculator.
Who Should Avoid Intermittent Fasting?
Fasting isn’t suitable for people who are pregnant or breastfeeding, under 18, living with diabetes or other medical conditions, or with a history of disordered eating. Talk to your doctor before starting.
Frequently Asked Questions
Is 16:8 fasting good for weight loss?
It can help by shortening the time you eat, which often reduces calories. Studies show results similar to regular calorie cutting.
Can I drink coffee while fasting?
Yes, black coffee without milk or sugar is fine.
Does sleep count toward fasting?
Yes. The hours you sleep count, which is why most people start their fast after dinner.
How long until intermittent fasting works?
Many people notice changes in 2 to 4 weeks. Consistency matters more than the exact method.
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