When should you eat?
Build your fasting window around your life
Medical Disclaimer: This tool provides general educational estimates. Always consult your prescribing physician or healthcare provider before making medication changes or interpreting results from population-based models.
Frequently Asked Questions
16:8 is recommended for beginners. Simply skip breakfast and eat between noon and 8 PM.
Yes, black coffee without sugar or cream is acceptable during fasting.
Earlier eating windows may have slight metabolic benefits, but consistency matters most.
Start with 16:8 for 2-3 weeks, then try 18:6 if comfortable.
Sources
Methodology
This calculator places an eating window within your waking hours based on protocol (16:8, 18:6, 20:4, OMAD). The eating window starts after the fasting period from your previous day last meal. Protocol definitions are based on de Cabo and Mattson (2019) NEJM review.
Intermittent fasting alternates between eating and fasting periods. Popular protocols: 16:8 (fast 16 hours, eat 8), 18:6, 20:4, and OMAD (one meal a day). For a 7 AM wake time on 16:8, the eating window is typically 11 AM to 7 PM. Black coffee and water are allowed during fasting. Research shows IF can improve insulin sensitivity and support weight loss.
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