Intermittent Fasting Schedule

You decided to try 16:8 and got stuck on the dumbest part: what time you have to stop eating. Enter the time you woke up, pick the protocol (14:10, 16:8, 18:6 or 20:4) and say how many hours after waking your first meal happens. Out comes the eating window with a start and an end, plus the matching fasting stretch, in plain clock time instead of mental arithmetic.

The math is simple: first meal is wake time plus the delay, the window lasts the second number of the protocol (8 hours in 16:8), and the fast is everything else in the day. The delay is the knob that matters. Wake at 07:00 with a delay of 4 and you eat from 11:00 to 19:00. If family dinner is at 21:00, the delay has to be 6, putting the window at 13:00 to 21:00. Stick to whole hours: the field accepts decimals, but 4.5 comes out broken, as 11.5:00.

Minutes follow your wake time, so getting up at 06:30 gives you windows landing on :30. If you need a half-hour shift, nudge the wake time instead of using a decimal delay. Windows that cross midnight display normally, which is expected on 20:4 with a long delay. And the obvious thing that still needs saying: this is a clock, not health advice. Pregnancy, diabetes, medication taken with food or a history of disordered eating all warrant a doctor first.