Track your intermittent fast. Pick your plan and when you last ate, and see how long is left until your fast ends and when your eating window closes.
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Popular fasting plans
| Plan | Fasting | Eating window | Example |
|---|---|---|---|
| 12:12 | 12 hours | 12 hours | 8pm to 8am fast |
| 14:10 | 14 hours | 10 hours | 8pm to 10am fast |
| 16:8 | 16 hours | 8 hours | 8pm to 12pm fast, eat 12pm to 8pm |
| 18:6 | 18 hours | 6 hours | Eat 1pm to 7pm |
| 20:4 | 20 hours | 4 hours | Eat 3pm to 7pm |
Getting started
- Start with 12:12 and move to 14:10 or 16:8 over a couple of weeks.
- Drink water, and plain tea or black coffee if you like, during your fast.
- Eat balanced meals with protein and vegetables in your eating window, rather than overeating.
Intermittent fasting helps some people eat less overall, but research suggests it works about as well as other ways of cutting calories. It isn’t suitable for everyone: avoid it if you’re pregnant or breastfeeding, under 18, have diabetes treated with medicine, or have a history of eating disorders, and talk to a GP if you have a health condition.
Frequently asked questions
What is 16:8 fasting?
Fasting for 16 hours, for example from 8pm to midday, then eating within an 8-hour window.
Can I drink coffee while fasting?
Black coffee, plain tea and water are generally fine. Milk and sugar add calories.
Does the timer keep running if I close the page?
Your start time stays in the box while the page is open. If you close it, enter the start time again to pick up where you left off.
Is intermittent fasting safe?
It’s safe for most healthy adults, but not for everyone. Check with a doctor if you have a medical condition.
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