Intermittent Fasting Calculator

For beginners, 16:8 is the most sustainable starting point. You essentially skip breakfast and eat between noon and 8 PM. Once comfortable, you can gradually extend your fasting window to 18:6 or 20:4 if desired.

Research shows IF can improve insulin sensitivity, promote autophagy (cellular cleanup), boost growth hormone, aid weight loss, reduce inflammation, and potentially improve brain health. Benefits increase with longer fasting periods.

Yes! Water, black coffee (no sugar or cream), and plain tea are allowed and encouraged. Some people also take electrolytes. Anything with calories will break your fast. Diet sodas are debated—some avoid them as artificial sweeteners may affect insulin.

Short-term fasting (under 24 hours) doesn't cause significant muscle loss. In fact, growth hormone increases during fasting, which helps preserve muscle. Ensure adequate protein during your eating window and continue resistance training.

Break your fast with protein and healthy fats rather than carbs or sugar. Good options include eggs, avocado, nuts, or a protein shake. Avoid breaking your fast with large amounts of carbs, which can cause blood sugar spikes.

Yes, many people exercise in a fasted state with no issues. Some studies suggest fasted cardio may enhance fat burning. For intense strength training, you might prefer to train during or just before your eating window. Listen to your body.

IF is not recommended for pregnant or breastfeeding women, people with eating disorders, those with diabetes (without medical supervision), children, or people who are underweight. Always consult a healthcare provider if you have health conditions.