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Find your optimal fasting window, eating schedule, and calorie targets based on your protocol and goals.
Fasting Window
Eating Window
Weekly Fasting
Eating Window
12:00 PM — 8:00 PM
Fasting Window
8:00 PM — 12:00 PM
Calorie Target
Difficulty: Moderate
The most popular IF protocol. 16 hours of fasting with an 8-hour eating window. Sustainable for most people.
Mild ketosis likely begins in the last 2-4 hours of your fast (hours 12-16).
• Stay hydrated during fasting — water, black coffee, and unsweetened tea are fine.
• Break your fast with protein and healthy fats, not sugar.
• If you feel lightheaded, add a pinch of salt to your water.
• Be consistent with your eating window for best results.
• Focus on whole foods to maximize satiety during your eating window.
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