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Fasting protocol comparison

Compare daily eating windows from 12:12 to OMAD and the weekly 5:2 pattern. The numbers describe scheduling constraints, not a ranking of health benefits.

Choose a protocol by routine

Pattern
Comfort level
Eating-window style

Pattern matching these preferences

14:10

14h fast · 10h eating window

A moderate step that keeps a broad eating window.

Start timerCompare details

Compare the most common intermittent fasting schedules side by side. Each protocol has a different fasting window, eating window, and level of difficulty — choose the one that fits your lifestyle.

No app, no signup. The timer opens in your browser and keeps history on this device.

  • Free core
  • No app
  • Not medical advice

One dinner time, three schedules

For a last meal at 20:00, these are the next meal times. All three cross midnight.

12:12
Next meal after the fast: 08:00 · next day
14:10
Next meal after the fast: 10:00 · next day
16:8
Next meal after the fast: 12:00 · next day

Planning arithmetic only. These options do not rank health benefits or measure your body. Applying a choice does not save a plan or start the timer.

Compare your own times

  • 16:8

    A 16-hour interval without eating with eight hours for meals. The window can be early or late; skipping breakfast is not required by the notation.

    Fast: 16h
    Eating window: 8h
    Start 16:8 timer
  • 18:6

    An 18-hour interval without eating and six hours for meals. It removes two eating hours compared with 16:8, without proving a better result.

    Fast: 18h
    Eating window: 6h
    Start 18:6 timer
  • 20:4

    A restrictive daily schedule with 20 hours without eating and four hours for meals. It is not a progression target or a recommendation for beginners.

    Fast: 20h
    Eating window: 4h
    Start 20:4 timer
  • 14:10

    A 14-hour interval without eating and a 10-hour eating window. Compare it with your actual first and last meals.

    Fast: 14h
    Eating window: 10h
    Start 14:10 timer
  • 12:12

    An overnight schedule with 12 hours for meals and 12 without eating. It can describe an existing routine rather than a new diet.

    Fast: 12h
    Eating window: 12h
    Start 12:12 timer
  • OMAD

    OMAD means one meal a day. The timer models it as 23 hours without eating and a one-hour window; this is a convention, not a safety recommendation.

    Fast: 23h
    Eating window: 1h
    Start OMAD timer
  • 5:2

    A weekly pattern with five usual eating days and two days of reduced intake. It is not a five-hour fast or a two-hour eating window.

    Fast: 2 days/week
    Eating window: Reduced intake
    Calculator
  • 23:1

    OMAD means one meal a day. The timer models it as 23 hours without eating and a one-hour window; this is a convention, not a safety recommendation.

    Fast: 23h
    Eating window: 1h
    Start 23:1 timer

No app, no signup. The timer opens in your browser and keeps history on this device.

Not sure which window fits your schedule? Use the fasting calculator to find your eating window times.