What is the 16:8 intermittent fasting protocol?

16:8 means fasting for 16 hours and eating within an 8-hour window each day. For example, eating from noon to 8 PM, then fasting until noon the next day.

Can I drink water during the fasting window?

Yes. Plain water, black coffee, and unsweetened tea are generally considered acceptable during the fasting window and do not break a fast.

OMAD stands for "One Meal A Day." It is a 23:1 protocol — 23 hours of fasting with a 1-hour eating window. It is considered one of the most restrictive IF approaches.

How do I choose the right fasting protocol?

Beginners often start with 14:10 or 16:8, which are easier to sustain. More experienced practitioners may progress to 18:6 or 20:4. OMAD is typically for those with extensive IF experience. Consult a healthcare professional before starting any fasting regimen.

Does the eating window have to be the same every day?

Consistency helps regulate hunger hormones and circadian rhythms, but occasional shifts are fine. This calculator lets you set any start time so you can plan day by day if needed.

Intermittent Fasting Eating Window Calculator

Name: Intermittent Fasting Eating Window Calculator
Availability: InStock
Author: Nham Vu

Pick a fasting protocol and your eating start time to instantly see your daily eating and fasting windows.

Your Fasting Schedule

Fasting Protocol

Eating Window Starts At

Your Daily Schedule

Set your protocol and start time, then click Calculate.

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