Intermittent Fasting Calculator
Plan your fasting schedule and track your progress
Select Fasting Protocol
16:8
16h fast, 8h eating
18:6
18h fast, 6h eating
20:4
20h fast, 4h eating
OMAD
23h fast, 1h eating
5:2
5 days normal, 2 days 500-600 cal
Custom
Create your own schedule
Set Fasting Start Time
About Intermittent Fasting
Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. It doesn't specify which foods you should eat but rather when you should eat them.
Common intermittent fasting methods involve daily 16-hour fasts or fasting for 24 hours, twice per week.
Health Benefits
Weight Loss
By limiting your eating window, you typically consume fewer calories and boost metabolism.
Insulin Sensitivity
IF can reduce insulin resistance, lowering blood sugar levels and protecting against type 2 diabetes.
Cellular Repair
When fasting, your body initiates cellular repair processes like autophagy.
Heart Health
May improve various heart disease risk factors including blood pressure and cholesterol levels.
Brain Health
May increase brain-derived neurotrophic factor (BDNF), aiding brain health and preventing neurodegenerative diseases.
Fasting Protocol Details
16:8 Method
Fast for 16 hours each day, restricting your eating window to 8 hours. Most commonly, people skip breakfast and eat from noon to 8 PM.
18:6 Method
Fast for 18 hours with a 6-hour eating window. This typically means eating between 12 PM and 6 PM only, skipping breakfast and evening snacks.
20:4 Method (Warrior Diet)
Fast for 20 hours and eat within a 4-hour window. This is more challenging but can be effective for those adapted to fasting.
OMAD (One Meal A Day)
The most restrictive form of daily intermittent fasting. You eat just one meal per day, typically within a one-hour window.
5:2 Diet
Eat normally for 5 days of the week, then restrict calories to 500-600 per day for the other 2 non-consecutive days (typically Monday and Thursday).
Custom Protocol
Design your own fasting schedule based on your lifestyle and goals. Some people prefer 14:10 or other variations that fit their daily routine.
The Intermittent Fasting Calculator is an intuitive, interactive tool that helps users plan and track their intermittent fasting schedules to support health, weight loss, and wellness goals. Users select a fasting protocol (e.g., 16:8, OMAD, 5:2, or custom), set a fasting start time, and receive a detailed schedule with fasting and eating windows, visualized via a linear timeline (fasting in indigo, eating in green). A progress tracker displays real-time fasting/eating status, percentage complete, and time remaining. Educational sections cover fasting protocols, health benefits, and safety notes, ideal for beginners, fitness enthusiasts, and those optimizing their fasting routine.
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How to Use the Intermittent Fasting Calculator Online
Planning and tracking your fasting schedule is straightforward with the Intermittent Fasting Calculator. Follow these steps for instant results.
Step-by-Step Instructions:
- Select Fasting Protocol:
- Click a protocol card (e.g., 16:8 for 16 hours fasting, 8 hours eating).
- For custom, adjust fasting hours (12–23) via slider; eating hours auto-update.
- Set Fasting Start Time: Choose when fasting begins (e.g., 8:00 PM).
- Calculate: Click “Calculate Schedule” to generate your plan.
- Review Results:
- Protocol: e.g., 16:8 or Custom (14:10).
- Fasting Window: e.g., “8:00 PM – 12:00 PM” (16 hours).
- Eating Window: e.g., “12:00 PM – 8:00 PM” (8 hours).
- Timeline: Indigo segment for fasting, green for eating.
- Tracker: Shows status (e.g., “Fasting”), progress (e.g., 50%), time remaining (e.g., “08:00:00”).
- Track Progress: Monitor real-time status and progress bar updates.
- Explore Education: Review protocol details, benefits, and safety notes below.
Why Use the Intermittent Fasting Calculator Online?
The Intermittent Fasting Calculator makes fasting simple and trackable. Here’s why it stands out:
- Protocol Selection: Choose 16:8, 18:6, 20:4, OMAD, 5:2, or custom.
- Custom Sliders: Adjust fasting hours (12–23); eating hours auto-calculate.
- Time Input: Set fasting start time with a time picker.
- Schedule Output: Displays fasting/eating windows with formatted times.
- Timeline Visualization: Shows 24-hour cycle with fasting (indigo) and eating (green) segments.
- Progress Tracker: Real-time status, percentage, and time remaining with dynamic bar.
- Educational Sections: Covers protocols, benefits, and safety notes.
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