Intermittent Fasting
Schedule Generator
Pick your protocol, set your wake-up time, and get a personalized daily fasting timeline in seconds.
1 Choose your fasting protocol
Most Popular
16:8
Balanced lifestyle, easy to maintain
16h fast
8h eat
Fat Loss
18:6
Accelerated fat-burning window
18h fast
6h eat
Warrior Diet
20:4
One large meal + small window
20h fast
4h eat
Advanced
OMAD
One meal a day, maximum autophagy
23h fast
1h eat
Flexible
5:2
Normal 5 days, 500 kcal 2 days
2 low-cal days
5 normal
2 Set your wake-up time
Your 24-Hour Timeline
Eating window
Fasting window
Sleep (~8h)
Schedule Summary
First Meal
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Break your fast with protein + healthy fats
Last Meal
—
Finish eating at least 3h before sleep
Fasting Window
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Protocol Tips
Fasting Supplements
These are safe to take during your fasting window and support your results. Affiliate links via iHerb — quality-vetted.
Electrolytes
Sodium, potassium & magnesium — essential to prevent headaches and fatigue during extended fasting.
View on iHerb →
Matcha / Black Coffee
Zero-calorie, insulin-neutral. Boosts focus and gently suppresses appetite during the fast window.
View on iHerb →
Magnesium Glycinate
Supports deep sleep & muscle recovery. Take 30 min before bed — pairs perfectly with IF sleep optimization.
View on iHerb →
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