Fasting Schedule Builder
Intermittent fasting works best when your eating window aligns with your daily routine. Choose your protocol, enter your wake-up time, and get your personalised fasting and eating schedule with a visual 24-hour timeline.
16h fast · 8h eating
16h fasting window · 8h eating window
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Frequently Asked Questions
What is 16:8 intermittent fasting?
16:8 is the most popular intermittent fasting protocol. You fast for 16 hours and eat all your meals within an 8-hour window each day. A common example is eating between 12 pm and 8 pm, then fasting overnight until noon the next day. It is beginner-friendly and easy to sustain long-term.
When should I break my fast?
Ideally after your full fasting window is complete — 16 hours for 16:8, 18 hours for 18:6, and so on. Listen to hunger cues and aim to break your fast with a balanced meal containing protein, healthy fats, and fibre to avoid a blood sugar spike. There is no single "best" time; consistency with your window matters more.
Can I drink water during a fast?
Yes. Water, plain sparkling water, black coffee, and plain herbal tea do not break a fast as they contain no calories and do not trigger an insulin response. Avoid anything with calories, sugar, or milk — including bulletproof coffee with fat — if you want to maintain a strict fast.
Is intermittent fasting safe?
Intermittent fasting is generally safe for healthy adults and has well-documented benefits for weight management, insulin sensitivity, and metabolic health. It is not recommended for pregnant or breastfeeding women, children, people with a history of eating disorders, or those with diabetes or other conditions that require regular food intake, without medical supervision.
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