Fasting Tracker

Free tool

Printable intermittent fasting schedule

Choose your plan and when you stop eating, then print a week of fasts to stick on the fridge

Your fasting week

Fill in the form to see your result.

Calculated in your browser. Nothing you enter is sent anywhere.

How to use it

  1. Choose your plan. If you've never fasted, start with 13:11 or 14:10.
  2. Enter the time you usually finish eating in the evening.
  3. Print the week. Each day shows when your fast starts, when it ends and when your eating window closes.
  4. Stick it on the fridge, where you'll see it before you reach for a snack.
  5. Tick off each fast as you finish it, and print a fresh week on Sunday.

The schedule works in your device's time zone, and nothing you enter leaves your browser. 24- and 36-hour fasts aren't meant to be daily: pick one day for them and keep the rest of the week as normal days.

If you finish eating at 8:00 p.m.
PlanFast endsEating window
13:11 Circadian9:00 a.m.9:00 a.m. to 8:00 p.m.
14:10 Gentle Start10:00 a.m.10:00 a.m. to 8:00 p.m.
16:8 Leangains12:00 p.m.12:00 p.m. to 8:00 p.m.
18:6 Fat Burner2:00 p.m.2:00 p.m. to 8:00 p.m.
20:4 Warrior4:00 p.m.4:00 p.m. to 8:00 p.m.
OMAD, one meal a day7:00 p.m.7:00 p.m. to 8:00 p.m.
24 hours8:00 p.m. the next dayDinner to dinner
36 hours8:00 a.m. two days laterNone for a day and a half

Tips for sticking with it

  1. Keep the same times every day, weekends included. Your hunger rhythm adapts within days to weeks 1,2.
  2. If you can, choose an earlier window: your body handles glucose best in the morning and around midday 3,4.
  3. Drink water through the fast. Black coffee and plain tea are fine too.
  4. Break your fast with a meal built around protein, vegetables and fibre 5.
  5. Plan your first meal before the fast ends, so you're not hunting for snacks.

New to fasting? Read how to start intermittent fasting. Working nights? See intermittent fasting for shift workers.

Paper on the fridge, reminders on your phone

A printed schedule keeps the whole household in the loop. Fasting Tracker adds what paper can't: a timer that shows the stage your body may be in, a reminder an hour before your goal and another when your eating window is about to close, and a streak that grows every day you keep going.

Sources

  1. Ravussin E, Beyl RA, Poggiogalle E, et al. Early Time-Restricted Feeding Reduces Appetite and Increases Fat Oxidation But Does Not Affect Energy Expenditure in Humans. Obesity (Silver Spring). 2019;27(8):1244-1254. doi.org/10.1002/oby.22518
  2. Natalucci G, Riedl S, Gleiss A, et al. Spontaneous 24-h ghrelin secretion pattern in fasting subjects: maintenance of a meal-related pattern. Eur J Endocrinol. 2005;152(6):845-50. doi.org/10.1530/eje.1.01919
  3. Poggiogalle E, Jamshed H, Peterson CM. Circadian regulation of glucose, lipid, and energy metabolism in humans. Metabolism. 2018;84:11-27. doi.org/10.1016/j.metabol.2017.11.017
  4. Sutton EF, Beyl R, Early KS, et al. Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes. Cell Metab. 2018;27(6):1212-1221.e3. doi.org/10.1016/j.cmet.2018.04.010
  5. Leidy HJ, Clifton PM, Astrup A, et al. The role of protein in weight loss and maintenance. Am J Clin Nutr. 2015;101(6):1320S-1329S. doi.org/10.3945/ajcn.114.084038
  6. Grajower MM, Horne BD. Clinical Management of Intermittent Fasting in Patients with Diabetes Mellitus. Nutrients. 2019;11(4):873. doi.org/10.3390/nu11040873

A note on health

Fasting Tracker is designed for general wellness and is not a medical device. Fasting is not right for everyone. If you are pregnant, diabetic, have a history of eating disorders or take medication, talk to your doctor first, and before any extended fast.