â° Intermittent Fasting Calculator
Plan your fasting and eating windows
How it works
Plan your intermittent fasting schedule with our free calculator. Choose your protocol (16:8, 18:6, 20:4, or OMAD) and get a personalized eating window, fasting schedule, and calorie recommendations. Track when to start and end your fast for optimal results.
Disclaimer: This calculator is for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider.
Frequently Asked Questions
- Does intermittent fasting slow metabolism?
- Short-term fasting (16-24 hours) does not slow metabolism. Studies show metabolic rate may actually increase slightly during fasts under 48 hours due to norepinephrine release. Prolonged calorie restriction (weeks/months at very low calories) is what causes metabolic adaptation.
- Can I exercise while fasting?
- Yes, but adjust intensity. Light to moderate exercise (walking, Zone 2 cardio) is fine fasted. For intense weightlifting or HIIT, most people perform better in their eating window. If you train fasted, prioritize protein in your first meal after.