Intermittent fasting window calculator
Pick a protocol and the hour you want to start eating. Everything runs in your browser, and the full table below works with JavaScript switched off.
This is a personal schedule, not a religious one
This tool plans an ordinary eating window. It does not compute sehri, iftar, moonrise, sunset or the start or end of any religious fast — those depend on your exact location and date, they are religiously significant, and this site deliberately does not publish them. Use your local mosque's timetable or your community's panchang for those.
Your window
Every window, without JavaScript
Read down to your first-meal hour and across to your protocol. The eating window closes at the time shown; the fast then runs until the same first-meal hour the following day.
| First meal | 12:12 | 14:10 | 16:8 | 18:6 | 20:4 | OMAD (23:1) |
|---|---|---|---|---|---|---|
| 06:00 | 18:00 | 16:00 | 14:00 | 12:00 | 10:00 | 07:00 |
| 07:00 | 19:00 | 17:00 | 15:00 | 13:00 | 11:00 | 08:00 |
| 08:00 | 20:00 | 18:00 | 16:00 | 14:00 | 12:00 | 09:00 |
| 09:00 | 21:00 | 19:00 | 17:00 | 15:00 | 13:00 | 10:00 |
| 10:00 | 22:00 | 20:00 | 18:00 | 16:00 | 14:00 | 11:00 |
| 11:00 | 23:00 | 21:00 | 19:00 | 17:00 | 15:00 | 12:00 |
| 12:00 | 00:00 next day | 22:00 | 20:00 | 18:00 | 16:00 | 13:00 |
| 13:00 | 01:00 next day | 23:00 | 21:00 | 19:00 | 17:00 | 14:00 |
| 14:00 | 02:00 next day | 00:00 next day | 22:00 | 20:00 | 18:00 | 15:00 |
The protocols, honestly
| Protocol | Fasting | Eating | Meals that fit | Note |
|---|---|---|---|---|
| 12:12 | 12 h | 12 h | 3 | An overnight fast, near enough what most people already do. A sensible starting point. |
| 14:10 | 14 h | 10 h | 3 | A gentle step up. Most people manage this without noticing. |
| 16:8 | 16 h | 8 h | 2–3 | The most common protocol. Skipping breakfast or an early dinner gets you there. |
| 18:6 | 18 h | 6 h | 2–3 | Two meals in six hours. Harder to hit a protein target — plan for it. |
| 20:4 | 20 h | 4 h | 2 | One large meal and a smaller one. Not a beginner's pattern. |
| OMAD (23:1) | 23 h | 1 h | 1 | One meal a day. Difficult to eat adequately, and not appropriate for everyone. |
What the window does and does not do
Compressing an eating window helps some people eat less without counting anything, because there is simply less time in which to eat. It does nothing for anyone who eats the same total amount in a shorter time. The window is a tool for controlling intake; it is not a mechanism on its own.
The harder the protocol, the more difficult it becomes to reach a sensible protein intake. Two meals in a six-hour window can carry enough protein with planning; one meal usually cannot without effort. If you train, that is the constraint that matters most — see training while fasting.
If you also keep a religious fast, the two are different things with different rules, and they are not always compatible. During Navratri, Ramzan or a multi-day observance, the observance sets the schedule and an intermittent-fasting protocol on top of it is usually a bad idea.
ਸਵਾਲ
Is this the same as a religious fast?
No, and it is deliberately kept separate. This tool plans a personal eating window on an ordinary day. It does not compute sehri, iftar, moonrise, sunset or the start or end of any religious observance — those are locally and religiously determined and this site does not publish them.
Which protocol should I start with?
12:12 or 14:10 for most people, because they are close to a normal day and the adaptation is barely noticeable. 16:8 is the one most people end up at. Anything beyond 18:6 makes hitting a protein target genuinely difficult and is not a beginner's pattern.
Does intermittent fasting cause weight loss on its own?
Only through eating less overall. Compressing the eating window helps some people eat less without counting anything, and does nothing at all for people who simply eat the same amount faster. The window is a tool for controlling intake, not a mechanism in itself.
Can I drink water during the fasting window?
Yes — water, plain tea and black coffee are all standard within an intermittent-fasting window. This is a personal schedule, not a religious dry fast, so nothing here restricts fluid.
Is intermittent fasting safe for everyone?
No. It is not appropriate during pregnancy or breastfeeding, for children, for anyone with a history of disordered eating, or for people on insulin or sulfonylureas without a doctor's involvement. See who should not fast.
ਸਰੋਤ·Published vrat traditions + IFCT 2017·observance accounts and food composition·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
Practices are described as commonly observed; customs differ by family, region, community and sampradaya, and this site is not an authority on any of them. Food values come from the Indian Food Composition Tables 2017 (ICMR–NIN), the older ICMR–NIN tables, USDA FoodData Central, named composition studies and the shared ThaliFacts dataset, reconciled against Atwater factors on every build. Which source applies to which food is listed per food, and every source carries the date it was last checked. General information only — not medical or religious guidance. Fasting is not safe for everyone, particularly during pregnancy or with diabetes or other conditions. Speak to a doctor first.
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