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⏰ Intermittent Fasting Window Calculator

Plan your fasting and eating windows with popular IF protocols

Health
Nutrition
Diet
Fasting

Choose Your Protocol

Configure Your Schedule

About This Tool

The Intermittent Fasting Window Calculator helps you plan daily eating and fasting schedules using popular IF protocols. Choose a protocol (12:12, 14:10, 16:8, 18:6, 20:4, or OMAD), set your preferred meal timing, and get a complete daily schedule with suggested meal times.

Intermittent fasting can support weight management, metabolic health, and cognitive function. For a complete nutrition picture, pair this tool with our Daily Calorie Needs Calculator to determine how many calories to eat during your window, or use the Macronutrient Calculator to balance your protein, carbs, and fat intake.

If you're tracking overall diet quality, check out the Sugar Intake Calculator to monitor hidden sugars in your meals.

All processing happens entirely in your browser — no data is sent to any server.

Frequently Asked Questions (FAQ)

What is intermittent fasting?
Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It doesn't specify which foods to eat but rather when you should eat. Popular methods include the 16:8, 18:6, and OMAD protocols. For help tracking your nutrition during eating windows, try our Daily Calorie Needs Calculator.
Which intermittent fasting protocol is best for beginners?
The 12:12 or 14:10 protocols are ideal for beginners because they closely match a natural overnight fasting pattern. Many people then progress to 16:8, the most popular protocol, which involves skipping breakfast and eating between noon and 8 PM.
What can I consume during the fasting window?
During fasting you can drink water, black coffee, plain tea, and other zero-calorie beverages. Avoid adding sugar, milk, or cream as these break the fast. Our Caffeine Half-Life Calculator can help you time your coffee intake so it doesn't affect sleep.
Is intermittent fasting safe?
IF is generally safe for healthy adults. However, it is not recommended for pregnant or breastfeeding women, children, people with eating disorders, or those with certain medical conditions. Always consult a healthcare professional before starting any fasting regimen.
Will intermittent fasting cause muscle loss?
When combined with adequate protein intake and resistance training, IF typically preserves lean muscle mass. Use our Macronutrient Calculator to ensure you're getting enough protein during your eating window.
Does this calculator store my data?
No. All calculations happen entirely in your browser. No personal data is sent to any server, ensuring complete privacy.

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