Intermittent Fasting Timer Calculator
Calculate your eating window based on your last meal time and fasting protocol.
Supports 16:8, 18:6, 20:4, and OMAD.
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Your Eating Window
Intermittent fasting protocols:
| Protocol | Fast | Eat | Description |
|---|---|---|---|
| 16:8 | 16 hrs | 8 hrs | Most popular, beginner-friendly |
| 18:6 | 18 hrs | 6 hrs | Moderate, 2 meals typically |
| 20:4 | 20 hrs | 4 hrs | Advanced, 1–2 meals |
| OMAD | 23 hrs | 1 hr | One Meal A Day |
Calculation:
Fast Ends = Last Meal Time + Fasting Hours
Eating Window Closes = Fast Ends + Eating Window Hours
Tips for success:
- Start with 16:8 and gradually increase
- Stay hydrated during fasting (water, black coffee, tea are OK)
- Break your fast with protein and healthy fats, not sugar
- Listen to your body — fasting is not for everyone
Note: Consult a healthcare professional before starting any fasting protocol, especially if you have diabetes, are pregnant, or have a history of eating disorders.