INTERMITTENT FASTING
CALCULATOR
Calculate your fasting and eating windows, and get a personalized IF schedule.
Your IF Plan
Your IF Schedule
🆋 Eating Window--
🚫 Fasting Window--
⏱ Last Meal By--
⏱ Break Fast At--
Calories (eating days)--
Calories (fast days if 5:2)--
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Intermittent Fasting Protocols
Related Articles
What Is Intermittent Fasting?
Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. Unlike traditional diets, IF focuses on when you eat rather than what you eat. The most common protocols are 16:8 (16 hours fasting, 8-hour eating window), 18:6, 20:4, 5:2 (normal eating 5 days, 500–600 calories 2 days), and OMAD (one meal per day). IF works primarily by reducing calorie intake through the shortened eating window.
Frequently Asked Questions
Does intermittent fasting work for weight loss?
Yes. Meta-analyses consistently show IF produces comparable or slightly better weight loss versus continuous caloric restriction over 6–24 weeks. The mechanism is primarily calorie reduction through the compressed eating window. IF may also provide additional metabolic benefits including improved insulin sensitivity, though research is ongoing.
Can I drink water during the fasting window?
Yes. Water, black coffee, and plain tea contain negligible calories and do not break a fast in a metabolic sense. Avoid anything with calories or insulin-stimulating ingredients (cream, sugar, sweeteners in some research) during the fasting window.