IF Window Calculator
Plan your eating and recovery windows for 16:8, 18:6, 20:4, 5:2, or OMAD, with live window timing and countdown support.
FAQ
Frequently asked questions about intermittent fasting.
What does a 16:8 fasting schedule mean?
A 16:8 schedule means you fast for 16 hours and eat within an 8-hour window each day. For example, you might eat from 12 PM to 8 PM and then fast until the next day at 12 PM.
Is intermittent fasting better than calorie counting?
Not automatically. Intermittent fasting can make it easier for some people to control calories and simplify meal timing, but fat loss still depends mainly on overall energy intake, food quality, sleep, stress, and consistency.
What is the difference between 16:8, 18:6, and OMAD?
The numbers refer to fasting time versus eating time. 16:8 gives an 8-hour eating window, 18:6 tightens it to 6 hours, and OMAD usually means eating one main meal a day. Shorter eating windows are generally more restrictive.
Is 5:2 the same as daily time-restricted eating?
No. The 5:2 approach usually means eating normally on five days per week and substantially reducing calories on two non-consecutive days. It is a different pattern from daily fasting windows like 16:8.
Who should be careful with intermittent fasting?
People who are pregnant, have a history of eating disorders, use glucose-lowering medication, or have major medical conditions should talk to a clinician before starting fasting protocols. Fasting is not appropriate for everyone.