Calculate Your Intermittent Fasting Schedule
Choose your IF protocol and start time to get your eating and fasting windows.
Common Intermittent Fasting Protocols
16:8 (Leangains)
Fast for 16 hours, eat within an 8-hour window. Example: eat 12pm-8pm, fast 8pm-12pm. Most popular method.
18:6
Fast for 18 hours, eat within a 6-hour window. Example: eat 2pm-8pm, fast 8pm-2pm. More aggressive than 16:8.
20:4 (Warrior Diet)
Fast for 20 hours, eat within a 4-hour window. Example: eat 4pm-8pm, fast 8pm-4pm. One large meal + snacks.
5:2
Eat normally 5 days per week, restrict to 500-600 calories on 2 non-consecutive days. Example: fast Monday and Thursday.
Alternate-Day Fasting
Fast every other day (or eat 500 calories on fast days). Eat normally on non-fast days.
OMAD (One Meal A Day)
Fast for 23 hours, eat one meal per day within a 1-hour window.
Benefits of Intermittent Fasting
- Simplified eating (fewer meals to plan and prepare)
- Improved insulin sensitivity
- Increased fat oxidation (fat burning)
- Autophagy (cellular cleanup and repair)
- Reduced hunger (after adaptation period)
Learn more: Intermittent Fasting Guide.
References
- Tinsley GM, La Bounty PM. Effects of intermittent fasting on body composition and clinical health markers in humans. Nutr Rev. 2015;73(10):661-74.
- Barnosky AR, Hoddy KK, et al. Intermittent fasting vs daily calorie restriction for type 2 diabetes prevention: a review of human findings. Transl Res. 2014;164(4):302-11.
Frequently asked questions
What is intermittent fasting?
Intermittent fasting (IF) is an eating pattern that cycles between periods of eating and fasting. Popular methods include 16:8 (16-hour fast, 8-hour eating window), 18:6, 20:4, 5:2 (eat normally 5 days, restrict 2 days), and alternate-day fasting.
What is 16:8 intermittent fasting?
The 16:8 method involves fasting for 16 hours and eating within an 8-hour window. For example, eat from 12pm-8pm, then fast from 8pm-12pm the next day. Most people skip breakfast and eat lunch and dinner.
Does intermittent fasting help with weight loss?
IF can help with weight loss by restricting your eating window, which often leads to reduced calorie intake. However, weight loss ultimately depends on a calorie deficit. IF is a tool to control hunger and simplify eating, not a magic solution.