Intermittent Fasting Planner
Free, Private, and Quick
Answer a short safety check, choose a pattern and a time, and see your eating and fasting hours on a clock.
Your entries stay in your browser. They leave it only if you choose to send your result on WhatsApp. Only your choice of units is remembered, on this device.
Your plan will appear here
Answer the questions first, then choose a pattern and a time.
Fasting isn't suggested under 18
Growing bodies need regular food. If you have questions about your weight or meals, a parent, a doctor, or a nutritionist can help.
Nutrition support for children and familiesPlease don't fast without your doctor's advice
In pregnancy and while breastfeeding, regular meals usually matter more. Your obstetrician can advise you.
See the pregnancy weight gain toolPlease speak to your doctor first
Going without food while on diabetes medicine or insulin can make your blood sugar fall too low. Your doctor would need to look at your medicines and timing with you.
Nutrition support for long-term conditionsThis tool isn't the right fit, and that's okay
Fixed windows for eating can make a hard relationship with food harder. If you would like support, a doctor, a counsellor, or a nutritionist you trust can walk through this with you, at your pace.
Get in touchYour eating window
- Your fasting window
- Suggested meal times
How this was calculated
The pattern's two numbers add up to 24 hours. The window runs forward from your first meal or back from your last. Suggested times are spaced evenly across the window: three meals for a window of 8 hours or more, and two for a shorter one. This is simple arithmetic, not a judgement that fasting suits you.
Want to talk this through?
WhatsApp opens with this message, and nothing is sent until you send it:
This is a timing plan, not medical advice. If you feel unwell while fasting, please eat, and speak to your doctor. This is an estimate for general information only, not medical advice.
What This Planner Does
Intermittent fasting means eating within set hours and going without food for the rest of the day. The patterns are written as two numbers: 16:8 means 16 hours of fasting and 8 hours of eating. They always add up to 24.
This planner takes your pattern, and either your first meal or your last. It works out the rest and draws it on a 24-hour clock, with meal times spread evenly across your eating hours. It is simple arithmetic, so that you can see whether the hours would fit your day.
The Safety Check
Before it shows a plan, the tool asks four questions. Going long hours without food can be harmful for some people. That includes children and teenagers, who need regular food to grow, and anyone pregnant or breastfeeding. For people on diabetes medicine or insulin, it can make blood sugar drop too low. For anyone who has struggled with food, fixed rules can make that struggle harder.
If any of these applies, the planner shows a message instead of a plan, and points to someone who can help.
What Fasting Does and Doesn’t Do
Eating in fewer hours can make it easier for some people to eat a little less overall, and that may help with weight. It isn’t magic, though. What you eat during your hours still matters, and some people find that they feel hungry or tired, or overeat later on.
For many people, regular meals work just as well. There is no need to fast to eat well, and choosing not to is a perfectly good choice.
Fitting It Into Your Life
Think about your own days before choosing. Shift work, early school runs, family dinners, and religious fasts all change what is practical. Long fasts can also be harder in hot weather, so remember to drink enough water.
Your eating hours should still include enough food: protein, vegetables, whole grains, and dal. If you would like help working out what suits your health and routine, whether or not it includes fasting, a consultation can help you think it through.
Questions About Intermittent Fasting
Clear Answers, No Jargon
Is intermittent fasting right for me?
This tool can't tell you that. It only works out the hours. Fasting doesn't suit everyone, so please speak to your doctor first if you have a health condition or take regular medicine.
What can I have during the fasting hours?
Water, and other drinks without calories, such as plain black tea or black coffee, are usually fine. Please stop and eat if you feel dizzy or unwell.
Which pattern should I start with?
Many people find 12:12 easy, since it mostly means a gap between dinner and breakfast. If you try a longer pattern, you could move towards it slowly and see how you feel.
Why won't it show me a plan?
If you are under 18, pregnant or breastfeeding, on medicine or insulin for diabetes, or have had a difficult relationship with food, fixed fasting hours may not be safe for you. The tool shows who to speak to instead.
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