⏰ Intermittent Fasting Schedule Calculator
Calculate Your Perfect IF Eating Window in Seconds - Personalized to Your Lifestyle
🎯 Design Your Fasting Schedule
Answer a few questions to get your personalized intermittent fasting timeline
🎉 Your Personalized Fasting Schedule
Optimized for your lifestyle and goals
⏰ Fasting Window
Your body enters fat-burning mode
🍽️ Eating Window
Time to nourish your body
🌅 Start Eating
Break your fast
🌙 Stop Eating
Last meal of the day
📅 Your Daily Timeline
💡 Personalized Recommendation
Based on your schedule, this fasting window is optimal for your lifestyle.
Stay Hydrated
Drink water, black coffee, or tea during fasting hours.
Break Fast Wisely
Start with light, nutrient-dense foods to ease digestion.
Sleep Matters
Quality sleep enhances the benefits of intermittent fasting.
Track Progress
Use a journal or app to monitor how you feel each day.
What is Intermittent Fasting and How Does It Work?
Intermittent fasting (IF) is not a diet—it's an eating pattern that cycles between periods of fasting and eating. Rather than focusing on what you eat, IF emphasizes when you eat. This approach has gained massive popularity due to its simplicity and science-backed health benefits.
The concept behind intermittent fasting is rooted in our evolutionary biology. Our ancestors didn't have constant access to food, so our bodies evolved to function without eating for extended periods. When you fast, several things happen in your body on a cellular and molecular level:
Enhanced Fat Burning
Insulin levels drop significantly, facilitating fat burning. Your body shifts from using glucose as its primary fuel source to burning stored fat for energy.
Cellular Repair
Your cells initiate autophagy, a process where cells remove dysfunctional components and recycle them for energy. This is like your body's internal cleaning system.
Growth Hormone Boost
Human growth hormone (HGH) levels can increase up to 5x during fasting, facilitating fat loss and muscle gain while improving metabolic health.
Mental Clarity
Fasting increases production of brain-derived neurotrophic factor (BDNF), which supports brain health, memory, and cognitive function.
Heart Health
IF can reduce blood pressure, cholesterol levels, triglycerides, and inflammatory markers—all risk factors for heart disease.
Improved Insulin Sensitivity
Fasting can reduce insulin resistance, lowering blood sugar levels and protecting against type 2 diabetes.
How Does Your Body React During Different Fasting Stages?
Understanding what happens in your body during fasting can help you stick with your schedule and appreciate the process:
- 0-4 Hours (Fed State): Your body is digesting food and absorbing nutrients. Insulin levels are elevated as glucose is being processed.
- 4-8 Hours (Early Fasting): Blood sugar and insulin levels begin to drop. Your body starts to tap into glycogen stores in the liver for energy.
- 8-12 Hours (Fasting State): Glycogen stores become depleted. Your body begins the metabolic shift from burning glucose to burning fat (ketosis begins).
- 12-16 Hours (Fat Burning): Autophagy significantly increases. Fat burning accelerates. Growth hormone levels rise. This is when major benefits kick in.
- 16-24 Hours (Ketosis): Your body is in full fat-burning mode. Ketone production increases, providing clean energy for your brain and body.
- 24+ Hours (Deep Autophagy): Deep cellular repair and autophagy. Stem cell regeneration begins. Immune system resets (for extended fasts beyond 24 hours).
Why Should You Use an Intermittent Fasting Calculator?
While intermittent fasting is simple in concept, finding the right schedule for your unique lifestyle can be challenging. Our advanced IF calculator eliminates the guesswork by analyzing your daily routine, work schedule, sleep patterns, and goals to create a personalized fasting plan that you can actually stick to.
Many people start intermittent fasting with generic advice like "skip breakfast" or "eat between 12 PM and 8 PM," but this one-size-fits-all approach doesn't account for individual differences. If you're a night shift worker, early riser, athlete, or have specific health goals, you need a customized approach. That's exactly what our calculator provides.
What Makes Our Calculator Different?
Our intermittent fasting schedule calculator goes beyond basic calculations. It's designed by nutrition experts and uses advanced algorithms to consider multiple factors:
- Circadian Rhythm Optimization: Aligns your eating window with your body's natural clock for maximum benefits
- Lifestyle Integration: Accounts for your work schedule, exercise routine, and daily activities
- Goal-Specific Recommendations: Adjusts your fasting protocol based on whether you want weight loss, muscle gain, or improved health
- Activity Level Consideration: Ensures your eating window supports your energy needs for workouts and daily activities
- Gradual Adaptation Support: Suggests protocols that match your experience level, from beginner to advanced
- Multiple Protocol Options: Offers various IF ratios (12:12, 14:10, 16:8, 18:6, 20:4, OMAD) with detailed explanations
Instead of struggling to figure out the best fasting window on your own through trial and error (which can take weeks or months), our calculator instantly provides you with an optimized schedule based on scientific research and your personal data.
Understanding Different Intermittent Fasting Protocols
Not all fasting schedules are created equal. Each protocol offers different benefits and challenges. Here's a comprehensive breakdown to help you understand which one might be right for you:
| Protocol | Fasting Hours | Eating Window | Difficulty | Best For |
|---|---|---|---|---|
| 12:12 | 12 hours | 12 hours | ⭐ Very Easy | Complete beginners, gentle introduction to IF |
| 14:10 | 14 hours | 10 hours | ⭐⭐ Easy | Beginners wanting more benefits, women starting IF |
| 16:8 | 16 hours | 8 hours | ⭐⭐⭐ Moderate | Most popular, weight loss, general health benefits |
| 18:6 | 18 hours | 6 hours | ⭐⭐⭐⭐ Hard | Advanced users, faster weight loss, enhanced autophagy |
| 20:4 (Warrior Diet) | 20 hours | 4 hours | ⭐⭐⭐⭐⭐ Very Hard | Experienced fasters, maximum fat burning |
| OMAD (23:1) | 23 hours | 1 hour | ⭐⭐⭐⭐⭐ Extreme | Very experienced fasters, time-efficient eating |
16:8 - The Most Popular Protocol Explained
The 16:8 method is the gold standard of intermittent fasting for good reason. It strikes the perfect balance between effectiveness and sustainability. You fast for 16 hours (including sleep) and eat during an 8-hour window. For most people, this means skipping breakfast and eating between 12 PM and 8 PM, though the timing can be adjusted to fit your schedule.
The 16-hour fasting period is long enough to trigger significant metabolic benefits like fat burning and autophagy, while the 8-hour eating window is generous enough to fit in 2-3 satisfying meals. Most of your fasting happens while you sleep, making it much easier to maintain long-term compared to more restrictive protocols.
18:6 - The Enhanced Fat Burning Zone
The 18:6 protocol extends your fasting window by two additional hours, pushing your body deeper into fat-burning mode. This is ideal for people who have adapted to 16:8 and want to accelerate their results. The shorter eating window also naturally reduces calorie intake without requiring strict calorie counting.
20:4 Warrior Diet - For Advanced Practitioners
Named after ancient warrior eating patterns, this protocol involves eating one large meal and some light snacks within a 4-hour window. It's demanding but can produce rapid results for fat loss and muscle definition. This approach requires careful nutrient planning to ensure you meet your daily nutritional needs in a compressed timeframe.
OMAD - One Meal A Day
OMAD is the most extreme form of daily intermittent fasting. You consume all your daily calories in a single meal, typically within a one-hour window. While this can be effective for weight loss and time management, it's not recommended for beginners and requires careful planning to ensure nutritional adequacy. Athletes and people with high caloric needs should approach OMAD cautiously.
How to Start Intermittent Fasting Successfully
Starting intermittent fasting doesn't have to be overwhelming. Follow this step-by-step guide to set yourself up for success:
Step 1: Calculate Your Ideal Schedule
Use our calculator above to determine your personalized fasting window. Input your wake time, sleep schedule, work hours, and activity level to get a customized recommendation that fits seamlessly into your life.
Step 2: Start Gradually
If you're new to fasting, don't jump straight into 16:8 or 18:6. Begin with a 12:12 schedule for the first week to let your body adapt. Many people already naturally fast for 10-11 hours overnight, so extending it by an hour or two is a gentle introduction.
Week 1-2: 12:12 (Build the habit)
Week 3-4: 14:10 (Increase fasting window)
Week 5+: 16:8 (Target protocol)
Listen to your body and adjust as needed. There's no rush—consistency beats intensity.
Step 3: Stay Hydrated During Fasting
Water is your best friend during fasting hours. You can also consume:
- Black Coffee: Contains minimal calories and can suppress appetite. Avoid adding cream, sugar, or milk.
- Plain Tea: Green tea, black tea, herbal tea (unsweetened) are all fasting-friendly.
- Sparkling Water: Can help with hunger and add variety to your hydration.
- Apple Cider Vinegar: 1-2 tablespoons in water may help with appetite control (though research is mixed).
Step 4: Plan Your Eating Window Wisely
What you eat during your eating window matters as much as when you eat. Focus on:
- Nutrient-Dense Foods: Vegetables, fruits, lean proteins, healthy fats, whole grains
- Adequate Protein: 0.8-1g per pound of body weight to preserve muscle mass
- Healthy Fats: Avocados, nuts, olive oil, fatty fish for satiety and hormone production
- Complex Carbohydrates: Sweet potatoes, quinoa, brown rice for sustained energy
- Fiber: Helps with digestion and keeps you full longer
Step 5: Time Your Workouts Strategically
Exercise timing can significantly impact your fasting results:
- Fasted Cardio: Morning cardio in a fasted state can enhance fat burning
- Pre-Meal Strength Training: Working out just before your eating window opens maximizes nutrient absorption
- Mid-Window Workouts: Safest option for beginners, ensuring adequate energy and recovery nutrition
Step 6: Monitor and Adjust
Track your progress and how you feel. Key metrics to monitor:
- Energy levels throughout the day
- Sleep quality
- Hunger patterns and cravings
- Weight and body measurements (weekly)
- Mental clarity and focus
- Exercise performance
What Can You Eat and Drink During Intermittent Fasting?
During Fasting Hours (What Breaks a Fast vs. What Doesn't)
This is one of the most common questions about intermittent fasting. Here's a definitive guide:
✅ Fasting-Friendly (Won't Break Your Fast)
- Water: Plain, sparkling, or mineral water
- Black Coffee: No cream, sugar, or sweeteners
- Tea: Green, black, herbal, or oolong (unsweetened)
- Zero-Calorie Beverages: Diet soda (though not ideal for health)
- Electrolytes: Salt, potassium, magnesium supplements in water
⚠️ Gray Area (May Affect Fasting, But Minimally)
- Lemon in Water: A squeeze is generally fine (under 1g of carbs)
- Bone Broth: Contains some calories and protein, may trigger insulin response
- Apple Cider Vinegar: 1-2 tablespoons has minimal calories but some debate
- MCT Oil: Pure fat, doesn't spike insulin but does provide calories
❌ Breaks Your Fast (Avoid During Fasting Hours)
- Any food or snack
- Milk, cream, or non-dairy milk in coffee/tea
- Sugar or artificial sweeteners (controversial, but best avoided)
- Protein shakes or supplements
- Diet pills or meal replacement drinks
- Alcohol of any kind
- Chewing gum (even sugar-free can trigger insulin)
During Eating Hours (What to Eat to Maximize Benefits)
Your eating window is your opportunity to nourish your body. Focus on these priorities:
🥗 First Meal (Breaking Your Fast)
Start with easily digestible, nutrient-dense foods to ease your digestive system back into action:
- Bone broth or vegetable soup
- Fresh fruits (berries are excellent)
- Small salad with olive oil
- Avocado or handful of nuts
- Greek yogurt with berries
Wait 30-60 minutes after breaking your fast before eating a large meal to prevent digestive discomfort.
🍗 Main Meals
Build balanced meals with these components:
- Protein (30-40% of plate): Chicken, fish, beef, eggs, legumes, tofu
- Vegetables (40-50% of plate): Leafy greens, cruciferous vegetables, colorful vegetables
- Healthy Fats (15-20%): Avocado, nuts, seeds, olive oil, fatty fish
- Complex Carbs (10-20%): Sweet potatoes, quinoa, brown rice, whole grain bread
🚫 Foods to Minimize
- Refined sugars and processed sweets
- Fried foods and trans fats
- Processed meats (bacon, sausage, deli meats)
- White bread and refined grains
- Sugary beverages and fruit juices
- Excessive alcohol consumption
Common Intermittent Fasting Mistakes to Avoid
Even with a perfect schedule, these common mistakes can derail your progress. Here's what to watch out for:
Overeating During Eating Window
IF isn't a license to binge. You still need to maintain a reasonable calorie intake. Focus on nutrient-dense foods and listen to your hunger cues rather than eating everything in sight.
Not Drinking Enough Water
Dehydration can be mistaken for hunger. Aim for at least 8-10 glasses of water per day, with extra intake during fasting hours to help manage appetite.
Over-Exercising While Fasting
While fasted workouts have benefits, pushing too hard without adequate nutrition can lead to muscle loss and fatigue. Listen to your body and adjust intensity as needed.
Inconsistent Fasting Schedule
Constantly changing your fasting windows confuses your body's circadian rhythm. Stick to a consistent schedule for at least 2-4 weeks to see results.
Ignoring Sleep Quality
Poor sleep undermines the benefits of IF. Aim for 7-9 hours of quality sleep per night to optimize hormone regulation and recovery.
Eating Too Little Protein
Inadequate protein intake during your eating window can lead to muscle loss. Prioritize protein-rich foods to maintain lean muscle mass while fasting.
Special Considerations and When to Avoid IF
While intermittent fasting is safe for most people, certain groups should avoid it or consult a healthcare provider first:
- Pregnant or breastfeeding women: Require consistent nutrition for fetal/infant development
- Children and teenagers: Need regular meals for growth and development
- People with eating disorders: IF can trigger disordered eating patterns
- Diabetics on medication: Fasting can affect blood sugar; medical supervision required
- People with chronic diseases: Consult healthcare provider before starting
- Underweight individuals: May struggle to meet caloric needs in a restricted window
Frequently Asked Questions About Intermittent Fasting
How long does it take to see results from intermittent fasting?
Most people notice initial changes within 2-4 weeks of consistent intermittent fasting. Energy levels and mental clarity often improve within the first week. Weight loss typically becomes noticeable after 2-3 weeks, with more significant changes appearing after 8-12 weeks. However, results vary based on your starting point, chosen protocol, diet quality, and activity level. The key is consistency—intermittent fasting is a lifestyle change, not a quick fix. Give yourself at least 30 days before evaluating whether IF is working for you.
Will I lose muscle mass while intermittent fasting?
No, you won't lose muscle if you do it correctly. Studies show that intermittent fasting actually helps preserve muscle mass better than traditional calorie restriction. The key is consuming adequate protein (0.8-1g per pound of body weight), maintaining strength training, and not creating too large of a calorie deficit. The increase in growth hormone during fasting actually supports muscle preservation. Many athletes and bodybuilders successfully use IF to maintain or even build muscle while reducing body fat. Time your workouts before your eating window opens, then consume protein-rich meals for optimal results.
Can I drink coffee with milk during my fasting window?
Technically, adding milk or cream to your coffee breaks your fast because it contains calories and triggers an insulin response. However, if adding a small amount of milk (like 1 tablespoon) helps you stick to your fasting schedule and you're still seeing results, the benefits of consistency may outweigh the technical break in fasting. For optimal fasting benefits, stick to black coffee, or try alternatives like a splash of unsweetened almond milk (very low calories) or MCT oil (pure fat that doesn't spike insulin). Many people find that after 1-2 weeks of adjustment, they actually prefer black coffee.
What should I do if I feel dizzy or weak while fasting?
Dizziness or weakness during fasting is often caused by dehydration, electrolyte imbalance, or low blood sugar—especially in the first few weeks as your body adapts. To address this: 1) Increase water intake significantly, 2) Add a pinch of sea salt to your water for electrolytes, 3) Consider supplementing with magnesium and potassium, 4) Start with shorter fasting windows and gradually increase, 5) Ensure you're eating enough calories during your eating window. If symptoms persist after addressing these factors, break your fast with a small snack and consult a healthcare provider. Never push through severe symptoms—your safety comes first.
Is intermittent fasting safe for women?
Yes, intermittent fasting is safe for most women, but women may need to approach it differently than men due to hormonal sensitivities. Women often do better with gentler protocols like 14:10 or 16:8 rather than more extreme fasts. Some women may experience menstrual irregularities if they fast too aggressively or create too large of a calorie deficit. If you notice negative effects on your cycle, mood, or energy, consider shortening your fasting window or trying alternate-day fasting instead. Pregnant or breastfeeding women should not practice IF. Many women find IF helps with PCOS symptoms, weight management, and energy levels when done appropriately. Listen to your body and adjust as needed.
Can I work out during my fasting window?
Yes, you can work out while fasting, and many people find they have excellent energy for morning fasted workouts. Fasted exercise can enhance fat burning and improve insulin sensitivity. However, the intensity matters: low to moderate cardio and strength training are generally fine while fasting. High-intensity interval training (HIIT) or very heavy lifting might be better scheduled during your eating window or right before it opens. If working out fasted, prioritize hydration and consider BCAAs (though they technically break a fast) or wait to eat your first meal within 1-2 hours post-workout. Start conservatively and assess how your body responds. Many athletes train fasted successfully, but individual response varies.
How many calories should I eat during my eating window?
Your calorie intake depends on your goals. For weight maintenance, aim to eat roughly the same amount of calories you would spread throughout a normal day. For weight loss, create a moderate deficit of 300-500 calories below your maintenance level (typically 1,500-2,000 calories for women, 2,000-2,500 for men, varying by size and activity). The beauty of IF is that it naturally creates a calorie deficit without strict counting because your eating window is limited. Focus on nutrient-dense foods rather than obsessing over exact calories. If you're very active or building muscle, you may need to eat closer to maintenance or even surplus calories. Use a TDEE calculator as a starting point and adjust based on your progress over 2-4 weeks.
What's the difference between intermittent fasting and regular calorie restriction?
While both can lead to weight loss through calorie reduction, intermittent fasting offers unique metabolic benefits beyond simple calorie restriction. IF triggers hormonal changes that regular dieting doesn't: increased human growth hormone (up to 5x), improved insulin sensitivity, enhanced autophagy (cellular repair), and better fat oxidation. Studies show IF may better preserve muscle mass and metabolic rate compared to continuous calorie restriction. Additionally, many find IF easier to maintain long-term because you focus on "when" rather than meticulously tracking "how much" at every meal. The fasting period also gives your digestive system regular breaks, which may improve gut health. That said, both approaches require a calorie deficit for weight loss.
Can I take vitamins and supplements during my fasting window?
It depends on the supplement. Water-soluble vitamins (B-complex, vitamin C) can generally be taken while fasting, though some people experience nausea on an empty stomach. Fat-soluble vitamins (A, D, E, K) should be taken with food during your eating window for optimal absorption. Electrolyte supplements (magnesium, potassium, sodium) are fine and often beneficial during fasting. Avoid protein supplements, BCAAs (technically break a fast), and any supplements containing calories, sugar, or fillers. Fish oil can be taken but is better absorbed with food. Pre-workout supplements are controversial—plain caffeine is fine, but those with amino acids or calories will break your fast. When in doubt, take supplements with your first meal for better absorption and fewer side effects.
How do I handle social situations and eating out while doing intermittent fasting?
Social situations don't have to derail your fasting schedule. The key is flexibility and planning: 1) Adjust your eating window for special occasions—if dinner is at 8 PM, shift your window later that day, 2) Be confident explaining your eating pattern without being preachy ("I eat between noon and 8 PM" is simple and clear), 3) Choose fasting-friendly beverages at morning meetings (coffee, tea, sparkling water), 4) Remember that occasionally breaking your schedule for important social events won't ruin your progress, 5) When dining out, focus on protein and vegetables to stay satisfied. The beauty of IF is its flexibility—you're not on a restrictive diet, just timing your meals differently. Most people find their social circle adapts quickly once they see your consistency and results.
Will intermittent fasting slow down my metabolism?
No, intermittent fasting does not slow down metabolism—in fact, short-term fasting (up to 72 hours) can actually increase metabolic rate by 3.6-14% due to increased norepinephrine production. This is different from prolonged calorie restriction, which can slow metabolism. The key is eating adequate calories during your eating window and not creating too large of a deficit. Studies show IF may better preserve metabolic rate compared to continuous calorie restriction because it maintains hormonal balance, particularly thyroid function and leptin levels. The increase in growth hormone during fasting also helps preserve lean muscle mass, which is crucial for maintaining a healthy metabolism. As long as you're meeting your caloric needs within your eating window, your metabolism will remain healthy.
What's the best intermittent fasting schedule for weight loss?
The 16:8 protocol is generally considered the best balance for weight loss because it's effective yet sustainable long-term. It provides enough fasting time (16 hours) to trigger fat burning and metabolic benefits while allowing an 8-hour eating window that's comfortable for most people. However, "best" depends on your lifestyle—if you're new to fasting, start with 14:10 and progress to 16:8. If you've adapted well to 16:8 and want faster results, try 18:6. The most important factor is consistency—a less aggressive schedule you stick to daily is far better than an extreme protocol you can't maintain. For maximum weight loss, combine your fasting schedule with whole foods, adequate protein, regular exercise, and proper sleep. Remember, weight loss ultimately requires a calorie deficit, which IF makes easier to achieve naturally.
Scientific Research Supporting Intermittent Fasting
Intermittent fasting isn't just a trend—it's backed by extensive scientific research demonstrating real health benefits:
Weight Loss and Fat Reduction
Multiple studies have shown that intermittent fasting can lead to significant weight loss. A 2014 review found that IF can cause 3-8% weight loss over 3-24 weeks, which is a considerable amount compared to other weight loss methods. More importantly, participants maintained more muscle mass compared to continuous calorie restriction.
Metabolic Health Benefits
Research published in the Journal of Translational Medicine found that IF improves various metabolic markers including insulin sensitivity, blood pressure, cholesterol levels, and inflammatory markers. These changes reduce the risk of type 2 diabetes, heart disease, and metabolic syndrome.
Brain Health and Neuroprotection
Studies indicate that fasting increases production of brain-derived neurotrophic factor (BDNF), a protein that supports brain cell growth and protects against neurodegenerative diseases. Animal studies suggest IF may reduce the risk of Alzheimer's and Parkinson's disease, though human research is still ongoing.
Longevity and Cellular Health
Fasting triggers autophagy, a cellular cleaning process where cells break down and recycle old or damaged components. This process is associated with increased longevity and reduced disease risk. While most longevity research has been conducted in animals, early human studies show promising results.
Inflammation Reduction
Chronic inflammation is linked to numerous health conditions. Research shows that IF can reduce inflammatory markers like CRP, interleukin-6, and TNF-alpha, potentially lowering the risk of chronic diseases including cancer, arthritis, and autoimmune conditions.
While the research on intermittent fasting is promising, it's important to note that most long-term studies are still ongoing. The current evidence strongly supports short to medium-term benefits (up to 1-2 years). Always consult healthcare professionals before making significant dietary changes, especially if you have existing health conditions.
Tracking Your Intermittent Fasting Progress
Monitoring your progress helps you stay motivated and make necessary adjustments. Here's how to track effectively:
What to Track Beyond the Scale
- Body Measurements: Waist, hips, chest, arms, thighs (weekly)
- Energy Levels: Rate your energy 1-10 at different times of day
- Sleep Quality: Track hours slept and how rested you feel
- Hunger Patterns: Note when hunger peaks and subsides
- Mental Clarity: How focused and productive do you feel?
- Workout Performance: Strength, endurance, and recovery
- Mood and Well-being: General emotional state and stress levels
- Digestive Health: Bloating, regularity, and comfort
Recommended Tracking Tools
- Fasting Apps: Zero, FastHabit, BodyFast, Life Fasting Tracker
- Food Journaling: MyFitnessPal, Cronometer, Lose It!
- Body Composition: Smart scales, body fat calipers, progress photos
- Traditional: Journal or spreadsheet for comprehensive tracking
When to Adjust Your Protocol
Consider modifying your fasting schedule if:
- You're not seeing results after 4-6 weeks of consistency
- Energy levels are consistently low
- Sleep quality has decreased significantly
- You're losing muscle mass or strength
- Hormonal issues arise (especially for women)
- Your lifestyle changes (new job, schedule shift, etc.)
- You've reached your goal and want to maintain
Final Thoughts: Making Intermittent Fasting Work for You
Intermittent fasting is a powerful tool for improving health, losing weight, and enhancing mental clarity—but it's not magic. Success comes from finding a sustainable schedule that fits your lifestyle, eating nutritious foods during your eating window, staying consistent, and listening to your body.
Use our calculator above to find your personalized fasting schedule, start gradually, and give yourself time to adapt. Remember that everyone's journey is different—what works perfectly for someone else might need adjustment for you. The best intermittent fasting protocol is the one you can maintain long-term.
1. Calculate your ideal schedule using our tool
2. Start with a beginner-friendly protocol (12:12 or 14:10)
3. Track your progress for at least 30 days
4. Gradually increase fasting window as you adapt
5. Focus on nutrient-dense foods during eating window
6. Stay hydrated and get adequate sleep
7. Adjust based on your results and how you feel
Ready to transform your health with intermittent fasting? Scroll back up and use our advanced calculator to design your perfect schedule right now. Your journey to better health starts with a single calculation!