Set Your Parameters
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Eating Window
12:00 PM - 8:00 PM
Fasting Window
8:00 PM - 12:00 PM
TIMING TOOL
Fasting Schedule Calculator
Discipline Your Clock.
Lock in your eating windows, eliminate late-night snacking, and generate an exact daily alarm schedule to keep you accountable.
The Truth About Intermittent Fasting
Stop treating IF like magic. Intermittent fasting does not bend the laws of thermodynamics. If you eat 4,000 calories inside an 8-hour window, you will still get fat. Fasting is simply a compliance tool.
It forces you to eliminate mindless grazing. It stops you from eating a bowl of cereal at 11:30 PM while you edit a video or stare at analytics. It provides rigid boundaries that allow your digestive system to rest and makes hitting a calorie deficit almost effortless.
The Golden Rule: Total calories still dictate your weight. But if you have a demanding desk job or spend hours building a business, an IF schedule removes the decision fatigue of planning six meals a day. You just look at the clock and execute.
Choosing Your Protocol
16:8 (The Standard)
The most widely adopted protocol because it fits seamlessly into a normal life. You simply skip breakfast, drink black coffee, and eat your first meal at noon. Your eating window closes at 8:00 PM. Highly sustainable.
18:6 (The Aggressive Cut)
If you have a large appetite, squeezing your meals into a 6-hour block makes it very difficult to overeat. You will feel incredibly full during your eating window, even in a steep calorie deficit.
20:4 (The Warrior Diet)
This is extreme. You fast all day and consume all your daily calories in one massive 4-hour evening feast. It is not recommended for anyone trying to build serious muscle mass, as you cannot efficiently absorb and utilize that much protein in such a short window.
Frequently Asked Questions
Will branched-chain amino acids (BCAAs) break my fast?▼
Yes. Amino acids contain calories and will trigger an insulin response, completely breaking the physiological state of the fast. Stick to water, black coffee, or plain green tea.
Is it normal to feel dizzy or weak during the fast?▼
In the first few days, yes. Your body is throwing a tantrum because it is used to a constant drip of glucose. Push through it. Drink water with a pinch of sea salt to keep your electrolytes balanced. Your body will adapt within a week.
Do I have to do it every single day?▼
No. IF is a tool, not a religion. If you have a social event or a change in your schedule, you can adjust your window or skip a day. However, consistency builds discipline.