Calculate your eating and fasting windows for 16:8, 5:2 and other intermittent fasting protocols based on your schedule.
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How This Works
16:8 is the most popular IF protocol — fast for 16 hours (including sleep) and eat within an 8-hour window. A common schedule: eat 12:00–20:00, fast 20:00–12:00. 5:2 reduces calories to 500–600 kcal on 2 non-consecutive days. Research shows IF produces similar weight loss to continuous calorie restriction — the advantage is that some people find it easier to adhere to.
Yes, but primarily because it reduces total calorie intake — not through any metabolic magic. Studies comparing IF to continuous calorie restriction find similar weight loss outcomes when total calories are matched. The advantage of IF for some people is that restricting eating to a window is a simpler rule to follow than calorie counting. IF is not appropriate for pregnant/breastfeeding women, people with diabetes on insulin, or those with a history of disordered eating.