Free intermittent fasting timer for 16:8, 18:6, and 24-hour fasting protocols. Count down or count up your fasting window with alarm.
Intermittent fasting (IF) is eating within a time-restricted window (e.g., 8 hours) and fasting for the remainder (16 hours). The most common protocol is 16:8. The timer tracks your fasting window so you know exactly when your eating window opens — no mental calculation needed.
Water, sparkling water, black coffee (no milk or sweeteners), plain tea, and electrolytes with no calories are all fasting-safe. Anything with caloric content — including artificial sweeteners that trigger an insulin response in some people — technically breaks the fast.
16:8 (fast 16h, eat in 8h window) is the most researched and sustainable starting point. 18:6 is more restrictive for advanced practitioners. OMAD (One Meal A Day, 23:1) is extreme and not recommended without medical guidance. Start with 14:10 if 16:8 is challenging.
Yes — circadian-aligned fasting (eating earlier in the day, e.g., 8am–4pm window) shows better metabolic outcomes than late-night eating windows. Finishing eating by 6–8pm improves sleep quality as digestion completes before bed. The timer helps enforce a consistent eating window time.
Break the fast with protein and healthy fats — eggs, avocado, Greek yogurt, or nuts. Avoid starting with refined carbohydrates or sugar, which cause rapid blood sugar spike and crash after a fast. A protein-rich first meal stabilizes energy throughout the eating window.