How to Use the Intermittent Fasting Timer
Select your intermittent fasting pattern and the time you start fasting. The calculator instantly shows when your eating window opens and closes. Supports all major IF protocols: 12:12, 16:8, 18:6, 20:4, and OMAD.
Common Intermittent Fasting Patterns
| Pattern | Fast | Eating Window | Best For |
|---|---|---|---|
| 12:12 | 12 h | 12 h | Beginners, maintenance |
| 16:8 | 16 h | 8 h | Most popular method |
| 18:6 | 18 h | 6 h | Increased fat loss |
| 20:4 | 20 h | 4 h | Advanced practitioners |
| OMAD | 23 h | 1 h | One meal a day |
Frequently Asked Questions
What is 16:8 intermittent fasting?
You fast for 16 hours and eat within an 8-hour window. If you stop eating at 9 PM, your next meal begins at 1 PM the following day.
Can I drink during the fast?
Water, black coffee, and unsweetened tea are fine. They contain no calories and do not break the fast.
What are the main benefits?
Research suggests weight loss, improved insulin sensitivity, and autophagy activation. Results vary by individual — consult a doctor before starting.