Time-Restricted Eating
Intermittent Fasting Calculator
Pick a protocol, pick when you want to start eating, get your exact windows. Plus everything you need to know to actually stick with it.
Eat from
12:00 PM → 8:00 PM8h window
Fast from
8:00 PM → 12:00 PM
16 hours of zero-calorie fast
The How IF works
Protocols: 16:8 (16h fast / 8h eat), 18:6, 20:4, OMAD (one meal). Pick by experience level and goals.
Insulin drops during the fast. After ~12 hours, the body shifts toward fat oxidation. Autophagy (cellular cleanup) ramps up around 16–18 hours.
IF doesn't magically burn fat it works because most people eat 200–500 fewer calories naturally. Combine with a tracked deficit for serious results.