Fasting window calculator
Intermittent fasting means packing meals into a fixed window. Pick the time of the first meal and the length of the fast and the tool lays out the whole day.
Intermittent fasting is not appropriate in pregnancy or breastfeeding, under 18, with eating disorders, or in diabetes treated with insulin or sulfonylureas, where hypoglycaemia is a real risk. If you take medicines at fixed times, discuss the schedule with your doctor before changing it.
Frequently asked questions
What can I have during the fast?
Water, unsweetened coffee and tea, no milk. Anything with calories ends the fasting window.
How long before bed should the last meal be?
At least two or three hours. A late meal hurts sleep even if it respects the window.
Does 16:8 make me lose weight automatically?
No. The window usually cuts intake, but if you eat the same calories your weight does not change. The effect comes from the deficit, not the schedule.