Intermittent fasting schedule and planner
Pick the time you want to start eating, and a fasting length. The planner shows the eating window and when to stop. Many daily plans use an eating window of about six to eight hours; choose a pattern you can keep.
Not medical advice. Fasting is not right for everyone. If you are under 18, pregnant or breastfeeding, have a history of disordered eating, or have a medical condition (especially diabetes or anything involving medication), talk to a doctor before fasting. Read the full safety page.
Fasting window planner
Example 16/8 schedules
| First meal | Last meal | Fast |
|---|---|---|
| 10:00 AM | 6:00 PM | 6:00 PM to 10:00 AM |
| 12:00 PM | 8:00 PM | 8:00 PM to 12:00 PM |
| 1:00 PM | 9:00 PM | 9:00 PM to 1:00 PM |
Choosing a window you can keep
- Work backwards from your day: when do you usually eat with other people, and when do you train or walk?
- If 16 hours sounds like a lot, a shorter fast is a reasonable place to start. Ask your doctor if you're unsure.
- Longer is not better. Fasts of 24 hours or more may be dangerous, according to Johns Hopkins Medicine.
- Drinking water is fine; what counts as breaking a fast depends on the plan you follow.
Looking for the walking side? See walking while fasting.