Clinical Accuracy Verified
Data verified on 2026-04-20 Reviewed by Michael R. Chen, CPA, CFP®
Intermittent Fasting Window
Plan your eating and fasting windows (16:8, 18:6, 20:4) for optimal autophagy and fat loss.
1 Calculate TDEE
Target Calories
2178 kcal
Fasting Schedule (16:8)
12:00 PMFirst Meal
8:00 PMLast Meal
16 HoursFasting
Time-Restricted Feeding
Intermittent Fasting (IF) isn't about *what* you eat, but *when* you eat.Common Protocols
- 16:8: 16 hours fasting, 8 hours eating. Best for beginners.
- 18:6: Slightly more aggressive fat loss.
- OMAD (23:1): One Meal A Day. Advanced autophagy benefits.
🕰️ Fasting Schedule Comparison
| Protocol | Fasting Window | Eating Window | Difficulty | | :--- | :--- | :--- | :--- | | 16:8 | 16 Hours | 8 Hours | Easy (Skip Breakfast) | | 18:6 | 18 Hours | 6 Hours | Moderate | | 20:4 | 20 Hours | 4 Hours | Hard (Warrior Diet) | | OMAD | 23 Hours | 1 Hour | Expert Only |
Results Intermittent Fasting Window
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