Intermittent Fasting Timer
16:8 · 18:6 · 20:4 · OMAD · Instant break-fast time calculator
Fasting Protocol
Free Intermittent Fasting Timer — Track Your Eating Window Online
This free intermittent fasting timer calculates your exact break-fast time and eating window based on when you started your fast and which protocol you follow. Whether you're doing 16:8, 18:6, 20:4, or OMAD, simply set your fast start time and get an instant countdown to your next meal — no app download, no account, no data stored anywhere.
Intermittent fasting has become a popular approach to weight management and metabolic health across the USA, UK, Canada, Australia, and India. This tool works entirely in your browser, so your fasting schedule is calculated instantly and never leaves your device — use it daily as a quick reference for when your eating window opens and closes.
❓ Frequently Asked Questions
What is 16:8 intermittent fasting? ▾
You fast for 16 hours and eat within an 8-hour window. Most people skip breakfast and eat between noon and 8pm. It is the most popular intermittent fasting protocol for beginners, weight management, and general metabolic health.
Can I drink water during fasting? ▾
Yes. Water, black coffee without milk or sugar, and plain unsweetened tea do not break a fast. Avoid any drink with calories. Staying hydrated is important throughout the fasting window.
Which fasting protocol should a beginner start with? ▾
16:8 is the easiest starting point since it only means skipping one meal, usually breakfast. Once comfortable, some people progress to 18:6 or 20:4 for faster results. OMAD is more advanced and usually attempted after some experience with shorter fasts.
What is OMAD fasting? ▾
OMAD stands for One Meal A Day — a 23:1 protocol where you eat all your daily calories in a single meal, typically within a 1-hour window, and fast for the remaining 23 hours. It is considered an advanced fasting method and is not recommended for beginners without medical guidance.
Will chewing gum break my fast? ▾
Sugar-free gum in small amounts is generally considered acceptable by most fasting practitioners since it has negligible calories, though it may slightly stimulate digestion for some people. Sugared gum will break a fast.
Is intermittent fasting safe for everyone? ▾
Intermittent fasting is not recommended for pregnant or breastfeeding women, people with a history of eating disorders, people with diabetes on insulin or certain medications, and children. Always consult a doctor before starting any fasting protocol, especially with an existing health condition.
Does this timer save my fasting history? ▾
This tool calculates your current fasting window based on your start time and chosen protocol. It runs entirely in your browser with no login and no data sent to any server — refreshing the page resets the calculation, so it's best used as a quick daily reference rather than a long-term tracking log.