Intermittent Fasting Schedule
Pick a proven schedule below, or build your own. Every protocol simply sets when you fast and when you eat.
| Protocol | Fast | Eat | Example day | Best for |
|---|---|---|---|---|
| 13:11 | 13 hours | 11 hours | Eat 8:00 AM – 7:00 PM, fast 7:00 PM – 8:00 AM | Complete beginners; aligns with your circadian rhythm |
| 16:8 | 16 hours | 8 hours | Eat 12:00 PM – 8:00 PM, fast 8:00 PM – 12:00 PM | Most people — the easiest sustainable place to start |
| 18:6 | 18 hours | 6 hours | Eat 1:00 PM – 7:00 PM, fast 7:00 PM – 1:00 PM | Those comfortable with 16:8 wanting a bigger effect |
| 20:4 (Warrior) | 20 hours | 4 hours | Eat 3:00 PM – 7:00 PM, fast 7:00 PM – 3:00 PM | Experienced fasters who prefer one large window |
| OMAD | 23 hours | ~1 hour | Eat one meal around 6:00 PM, fast the rest of the day | Advanced fasters; not recommended for beginners |
Example windows are illustrative — shift them to fit your routine. What matters is keeping the fasting hours consistent.
Build your own schedule
Enter your last meal time and protocol to generate your personal fasting and eating windows.
Your fasting plan
Tip: this is usually the time you finish your last meal.
Fast starts
8:00 PM
Fast ends — you can eat
12:00 PM (next day)
Eating window closes
8:00 PM (next day)
What happens during your fast
Blood sugar settles
~4h · 12:00 AM (next day)
Digestion wraps up and insulin starts to fall.
Fat burning begins
~12h · 8:00 AM (next day)
Glycogen runs low and your body turns to stored fat.
Ketosis ramps up
~16h · 12:00 PM (next day)
Ketone production increases as fat becomes the main fuel.
Timings are approximate and vary by person, activity, and last meal. This is educational, not medical advice.
Track this fast automatically
The free Fasting Tracker app runs this timer live and shows your stages in real time.
How to choose a fasting schedule
The best intermittent fasting schedule is the one you can keep. Most people start with 16:8 because it fits neatly around a normal day — just skip breakfast and finish dinner a little earlier. As it gets comfortable, you can extend to 18:6 or 20:4. OMAD is powerful but demanding, so treat it as an advanced option rather than a starting point.
Want the details of each protocol? Read our guide to building a fasting schedule or compare 16:8 vs OMAD.
This page is educational and not medical advice. Check with your doctor before starting if you have any health concerns.