Intermittent Fasting Calculator 2026
Plan your fasting and eating windows with precision. Supports 16:8, 18:6, 20:4, OMAD, and custom protocols for optimal health, autophagy, and weight management.
Daily Schedule & Protocol
Define your eating window and fasting goals
The time you break your fast with your first meal
Used to provide tailored hormonal health tips
Fasting Schedule & Insights
Your daily eating and fasting windows
Enter your preferred eating start time and choose a protocol above, then click Calculate Fasting Schedule to reveal your daily plan.
Common Fasting Protocols & Benefits
Understanding the different intermittent fasting methods helps you choose the right balance of fasting and eating for your lifestyle and health goals.
| Protocol | Fasting Window | Eating Window | Best For |
|---|---|---|---|
| 14:10 | 14 Hours | 10 Hours | Beginners, Circadian Rhythm |
| 16:8 | 16 Hours | 8 Hours | Weight Loss, Everyday Routine |
| 18:6 | 18 Hours | 6 Hours | Accelerated Fat Loss |
| 20:4 (Warrior) | 20 Hours | 4 Hours | Deep Autophagy, Athletes |
| OMAD (23:1) | 23 Hours | 1 Hour | Maximum Simplicity, Discipline |
Intermittent Fasting FAQ
Learn more about fasting protocols, meal timing, and how to optimize your routine for optimal health and weight management.
Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It doesn’t prescribe which foods you should eat, but rather when you should eat them. The most popular methods involve daily 16-hour fasts or fasting for 24 hours twice a week.
The 16:8 method involves fasting for 16 hours each day and restricting your eating to an 8-hour window. For example, you might eat between 12:00 PM and 8:00 PM, and fast from 8:00 PM until 12:00 PM the next day. It’s highly effective for weight loss and easy to sustain long-term.
Yes! Staying hydrated is crucial during a fast. Water, black coffee, and plain tea (without sugar, milk, or artificial sweeteners) are perfectly fine and can actually help suppress hunger pangs and boost your metabolism while keeping you in a fasted state.
Yes, but women may need to approach fasting more gently. Some women thrive on 16:8, while others may experience hormonal disruptions with longer fasts (18+ hours). It’s often recommended that women start with 14:10 or 16:8 and monitor their energy levels, sleep quality, and menstrual cycle regularity.
Consuming calories breaks a fast. This includes sugar, milk, cream, protein powder, and most artificial sweeteners which can trigger an insulin response. To maintain a strict fast, stick to water, black coffee, and plain tea. Small amounts of electrolytes are also generally acceptable.