IF Calculator
Calculate your intermittent fasting schedule and eating window. Get calorie and macro targets for your fasting protocol.
What is Intermittent Fasting?
Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It doesn't specify which foods to eat, but rather when you eat them. The most popular protocol is 16:8 — fast for 16 hours, eat within an 8-hour window.
Popular IF Protocols
- 16:8: The most sustainable for beginners. Skip breakfast, eat from noon to 8 PM. Easy to maintain long-term.
- 18:6: A tighter window that may enhance autophagy benefits. Typically 2 larger meals.
- 20:4 (Warrior): Advanced protocol. One main meal with a small snack. Not recommended for beginners.
Benefits of Intermittent Fasting
Simplified eating: Fewer meals to plan and prepare. Many people find it easier to maintain a calorie deficit with IF.
Metabolic benefits: May improve insulin sensitivity, increase growth hormone, and promote cellular autophagy.
Important note: IF is a tool, not magic. Total calorie intake still determines weight loss. Use our Calorie Deficit Calculator to find your targets.
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