Intermittent fasting (IF) is a time-restricted eating pattern that cycles between periods of fasting and eating. Rather than prescribing what to eat, IF defines when you eat — which simplifies meal planning and can support weight management, metabolic health, and mental clarity.
Create Your IF Schedule
How to Use the Intermittent Fasting Schedule Generator
This intermittent fasting schedule generator creates a daily eating/fasting plan based on your chosen protocol and the time you want your eating window to start.
Step 1: Choose Your Protocol
Select a protocol from the dropdown. The 16:8 method (fast for 16 hours, eat within 8) is the most popular starting point for most people. If you are already adapted to 16:8, you can progress to 18:6 or 20:4 for more aggressive calorie restriction.
Step 2: Set Your Eating Window Start
Choose the time you want to start eating each day. A common choice is noon (12:00 PM), which means stopping eating at 8:00 PM and not eating again until noon the next day. Earlier start times like 8 AM or 10 AM also work if you prefer morning eating.
Tips for Starting Intermittent Fasting
Begin with 16:8 if you're new to fasting. Drink plenty of water, black coffee, or plain tea during fasting hours. Black coffee can suppress hunger and is widely accepted as not breaking a fast. Gradually adjust your eating window later if you want to push the start of your eating window toward noon or later.
FAQ
Is this intermittent fasting tool free?
Yes, completely free with no signup required. All calculations run in your browser.
What is the 16:8 intermittent fasting protocol?
The 16:8 method involves fasting for 16 hours and eating within an 8-hour window. For example, eating from noon to 8pm, then fasting until noon the next day. It is the most popular IF protocol due to its flexibility and sustainability.
What breaks a fast?
Anything with significant calories breaks a fast. Water, black coffee, and plain tea (without milk, cream, or sweeteners) are generally considered acceptable during fasting hours. Some people include small amounts of cream; others do strict water-only fasting. The impact depends on your specific goals.
What is OMAD?
OMAD stands for One Meal A Day — a 23:1 fasting protocol where you eat one large meal within a 1-2 hour window each day. It is the most extreme common IF protocol and works best for people who are already fat-adapted from extended keto or fasting experience.
What is 5:2 intermittent fasting?
The 5:2 protocol involves eating normally for 5 days per week and restricting calories to 500-600 calories on 2 non-consecutive days. Unlike time-restricted protocols, 5:2 is defined by calorie restriction rather than eating windows.
Is intermittent fasting safe?
For most healthy adults, intermittent fasting is safe. It is not recommended for pregnant or breastfeeding women, children, people with a history of eating disorders, or those on certain medications. Consult your healthcare provider before starting any fasting protocol.