Intermittent fasting tells you when to eat. It doesn't tell you how much. Pick your fasting schedule and the time of your first meal, enter your daily calories, and you'll get a clear plan: when your window opens and closes, when to eat, and how many calories go into each meal.
Your eating window
–
| Schedule | Fast | Eat | Good for |
|---|---|---|---|
| 14:10 | 14 hours | 10 hours | Easing in, early risers |
| 16:8 | 16 hours | 8 hours | Most people, easy to keep |
| 18:6 | 18 hours | 6 hours | People used to 16:8 |
| 20:4 | 20 hours | 4 hours | Experienced fasters |
| OMAD (23:1) | 23 hours | 1 hour | Short spells, not daily for most |
Fasting helps many people eat less without counting every bite, simply because there are fewer hours to eat in. But if you fit a full day's worth of food, or more, into your window, you won't lose weight. That's why this planner starts with your calories and spreads them across your meals.
Fasting isn't right for everyone. Talk to a doctor first, or skip it, if you're pregnant or breastfeeding, under 18, have a history of eating disorders, have diabetes or take medicine that lowers blood sugar, or are underweight.
Start with 14:10 or 16:8. With 16:8, many people simply skip breakfast and eat between noon and 8 pm, which fits around work and family meals.
The same as any weight loss plan: usually 300 to 500 calories under your maintenance. Fasting changes when you eat, not how much your body needs.
No. Black coffee, plain tea and water have almost no calories and won't break your fast. Adding milk, sugar or cream does.
Yes, if your eating window leads you to eat fewer calories overall. Studies show results similar to regular calorie cutting, so pick whichever you find easier.
For some people, for short periods. But it's hard to get enough protein and nutrients in one meal, and it can lead to overeating. Most people do better with 2 meals.
Need your daily calorie number first? The calorie calculator works it out in 30 seconds.
Open the calorie calculator