Intermittent Fasting Planner
Choose your fasting protocol and start time to instantly get your eat window, fast window, and a 24-hour timeline.
What is intermittent fasting?
Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. Unlike a traditional diet, IF doesn't prescribe which foods to eat — it specifies when you eat them. The most popular protocol is 16:8: 16 hours of fasting followed by an 8-hour eating window.
What can you consume during a fast?
Water, black coffee, and plain tea are generally considered acceptable during a fast as they contain no (or negligible) calories and don't significantly raise insulin levels. Adding milk, sugar, or cream would technically break the fast.
Is intermittent fasting right for you?
IF is not appropriate for everyone. Pregnant or breastfeeding women, people with a history of eating disorders, those with type 1 diabetes, and children should avoid fasting without medical supervision. Always consult a healthcare professional before starting any fasting protocol.