Intermittent Fasting Calculator
Plan your fasting windows and eating schedules.
Most popular. Fast 16 hours, eat for 8.
This is typically after your last meal of the day
• Stay hydrated during fasting
• Start with 16:8 if you're new
• Eat nutrient-dense meals
• Get enough protein
• Be consistent with timing
How IF Works
During fasting, insulin levels drop and the body begins to burn stored fat for energy. After 12+ hours of fasting, the body enters a state of ketosis and cellular repair processes like autophagy are triggered.
Benefits of IF
Research suggests IF may help with weight loss, improved insulin sensitivity, reduced inflammation, better brain function, and potentially increased lifespan.
Frequently Asked Questions
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 them.
For most healthy adults, IF is safe. However, it's not recommended for pregnant women, children, people with eating disorders, or those with certain medical conditions. Consult a doctor before starting.
Water, black coffee, unsweetened tea, and other zero-calorie beverages. Avoid anything with calories, including diet drinks with artificial sweeteners.
Short-term fasting (16-24 hours) typically doesn't cause muscle loss, especially if you exercise regularly and eat adequate protein during your eating window.