Intermittent Fasting Calculator

Personalize your fasting schedule to optimize your keto lifestyle

Intermittent fasting pairs perfectly with a ketogenic diet, enhancing fat burning and metabolic health. Our calculator helps you determine the ideal fasting window based on your goals, lifestyle, and experience level to maximize your results.

Personal Information

Gender

Age (years)

Activity Level

Fasting Goals & Experience

Primary Goal

Fasting Experience

Lifestyle Factors

Typical Wake-Up Time

Typical Bedtime

Preferred Workout Time (optional)

Health Considerations

Your Personalized Fasting Plan

Recommended Fasting Protocol

16:8 Fast:Eat

Intermittent Fasting (16:8)

Your Daily Schedule

12 AM 6 AM 12 PM 6 PM 12 AM

Fasting Window:

8:00 PM - 12:00 PM (16 hours)

Eating Window:

12:00 PM - 8:00 PM (8 hours)

First Meal:

12:00 PM

Last Meal:

7:30 PM

About the 16:8 Protocol

The 16:8 method involves fasting for 16 hours each day and restricting your eating to an 8-hour window. This is particularly effective for weight loss while preserving muscle mass, and combines well with a ketogenic diet.

During your fasting window, your body will deplete glucose stores and shift to burning fat for energy, enhancing ketosis and improving metabolic flexibility.

Fasting Tips for Success

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Stay Hydrated

Drink plenty of water, black coffee, or plain tea during your fasting window to curb hunger and maintain hydration.

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Start Gradually

If you're new to fasting, start with shorter fasting periods and gradually increase to your target window.

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Break Fast Wisely

Break your fast with a moderate-sized keto meal that includes healthy fats and protein rather than carbs.

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Track Progress

Monitor how you feel, energy levels, and results. Adjust your fasting window if needed based on your response.

Benefits of Combining Keto & Intermittent Fasting

Enhanced Ketosis

Fasting accelerates the depletion of glycogen stores, helping you enter ketosis more quickly and deeply.

Increased Fat Burning

The combination amplifies your body's ability to access and burn stored fat for energy.

Improved Insulin Sensitivity

Both keto and fasting help lower insulin levels and improve your body's response to insulin.

Cellular Autophagy

Fasting triggers cellular clean-up processes that remove damaged components and rejuvenate cells.

Appetite Regulation

Ketosis and fasting both help normalize hunger hormones, making appetite control easier.

Mental Clarity

Many report enhanced focus and cognitive function when combining these approaches.

Remember that intermittent fasting isn't appropriate for everyone. It's not recommended for pregnant or breastfeeding women, people with a history of eating disorders, or those with certain medical conditions. Always consult with a healthcare provider before starting a new fasting regimen, especially if you have underlying health concerns.

Common Intermittent Fasting Methods

16:8 Method

16:8

Fast for 16 hours, eat during an 8-hour window. Popular for beginners and sustainable long-term.

Example: Eat between 12pm and 8pm, fast from 8pm to 12pm the next day

18:6 Method

18:6

Fast for 18 hours, eat during a 6-hour window. Good intermediate option for increased benefits.

Example: Eat between 1pm and 7pm, fast from 7pm to 1pm the next day

20:4 (Warrior Diet)

20:4

Fast for 20 hours, eat during a 4-hour window. Advanced method with more pronounced effects.

Example: Eat between 4pm and 8pm, fast from 8pm to 4pm the next day

OMAD (One Meal A Day)

23:1

Fast for 23 hours, eat one meal within 1 hour. Advanced method for experienced fasters.

Example: Eat one complete meal at 6pm, fast until 6pm the next day

5:2 Method

5:2

Eat normally for 5 days, restrict calories (500-600) for 2 non-consecutive days per week.

Example: Regular keto eating Sun-Thu, limited calories Fri-Sat

Alternate Day Fasting

ADF

Alternate between regular eating days and fasting or very low calorie days.

Example: Normal eating Monday, Wednesday, Friday; fasting or restricted calories on Tuesday, Thursday, Saturday