Intermittent Fasting
Fasting Window Scheduler
Plan your eating window with 16:8, 18:6, 20:4, OMAD, or 5:2 protocols.
Intermittent Fasting Schedule Calculator
Plan your time-restricted eating window with 16:8, 18:6, 20:4, OMAD, or 5:2 protocols.
Choosing a Protocol
Intermittent fasting isn't magic. It's a framework for eating less without counting calories, and for most people that's the whole point. The best protocol is the one that fits your life — social obligations, training schedule, and hunger rhythm matter more than the specific number ratio.
Getting Started
Ramp up over 1-2 weeks. Jumping straight from snacking-all-day to 18:6 is miserable and doesn't last. Start at 12:12, move to 14:10 for a week, then 16:8. Your hunger hormones (ghrelin in particular) learn the rhythm — by week three, the appetite shift is noticeable.
What Still Matters
Total calories: you can out-eat any window. If loss is the goal, your TDEE still governs. Protein: at least 0.7-1.0 g per pound of bodyweight. Compressed windows make this harder. Sleep: poor sleep blunts nearly every fasting benefit. Resistance training: without it, aggressive deficits lead to muscle loss. Hydration, electrolytes, and adequate fiber.
Protocol Comparison
Medical Disclaimer
Avoid intermittent fasting if pregnant, breastfeeding, under 18, underweight, or if you have a history of disordered eating. If you take medications timed with food — especially glucose-lowering drugs or insulin — talk to your clinician before changing your eating window.