See exactly when to eat and fast. This free intermittent fasting timer turns methods like 16:8 into clock times for your eating and fasting windows — a simple timing helper, no calorie or weight targets.
Your schedule
Pick when you’d like to start eating each day. The timer shows your eating and fasting windows as clock times. Choose a pattern that fits your life and feels comfortable.
Your eating window
—
Pick a method and start time
Fasting window
—
Eat for
—
Fast for
—
Pattern
16:8
A simple timing helper, not medical or nutrition advice. Intermittent fasting isn’t right for everyone — if you’re pregnant, have diabetes, an eating-disorder history or a health condition, check with a doctor first. Drink water and don’t push through feeling unwell.
Use this free intermittent fasting timer to map your eating and fasting windows as clock times. Pick a method like 16:8 and your start time to see exactly when each window begins and ends.
What this intermittent fasting timer does
An intermittent fasting timer turns a pattern like 16:8 into real clock times. Choose your method and when you’d like to start eating, and it shows your eating window, fasting window and the hours of each. It focuses purely on timing — it doesn’t set calorie or weight targets.
Common intermittent fasting methods
Method
Fast
Eating window
14:10
14 hours
10 hours
16:8
16 hours
8 hours
18:6
18 hours
6 hours
20:4
20 hours
4 hours
For example, a 16:8 plan starting at noon means eating between 12:00 PM and 8:00 PM, then fasting overnight until noon the next day.
How to use the intermittent fasting timer
Choose a method (14:10, 16:8, 18:6 or 20:4).
Set when your eating window starts.
Read your windows. Eating and fasting times appear instantly.
Pick what fits your routine — consistency matters more than an extreme schedule.
Tips for a comfortable routine
Start gently — a 12:12 or 14:10 window is an easy place to begin.
Stay hydrated with water during the fasting window.
Eat balanced meals in your window rather than restricting heavily.
Listen to your body — if you feel unwell, eat. Fasting shouldn’t feel punishing.
Who should be cautious
Intermittent fasting isn’t right for everyone. If you’re pregnant or breastfeeding, have diabetes, a history of disordered eating, are underweight, or have a health condition or take medication affected by food, talk to a doctor before changing your eating pattern.
Intermittent Fasting FAQ
What does 16:8 intermittent fasting mean?
16:8 means fasting for 16 hours and eating within an 8-hour window each
day. Starting at noon, you'd eat between 12:00 PM and 8:00 PM, then fast
overnight until noon the next day.
How do I choose an eating window?
Pick hours that fit your routine and feel sustainable — many people centre
the window around lunch and an early dinner. Consistency matters more than
choosing the most extreme schedule.
Can I drink water while fasting?
Yes. Water is fine and helps you stay hydrated during the fasting window.
Plain tea or black coffee are also commonly used, though this timer focuses
only on timing.
Which fasting method is best for beginners?
Gentler patterns like 12:12 or 14:10 are easier to start with, and you can
adjust from there. There's no single "best" method — the one you can keep
up comfortably is usually the most useful.
Is intermittent fasting safe for everyone?
No. It isn't suitable during pregnancy or breastfeeding, or for people
with diabetes, a history of disordered eating, low body weight, or certain
conditions or medications. Check with a doctor before starting.
Is the intermittent fasting timer free to use?
Yes, this intermittent fasting timer is completely free, needs no sign-up,
and works instantly in your browser.
