Intermittent Fasting Schedule Planner
Find your ideal intermittent fasting protocol (16:8, 18:6, 20:4, OMAD, 5:2) based on your lifestyle and experience level. Get personalized eating windows with meal timing recommendations.
Frequently Asked Questions
What is the best intermittent fasting schedule for beginners?
The 16:8 method is widely recommended for beginners — fast for 16 hours and eat within an 8-hour window. For example, eat between 12 PM and 8 PM, then fast until noon the next day. This planner personalizes the recommendation based on your specific lifestyle and goals.
How do I choose an intermittent fasting protocol?
Choose based on your experience and lifestyle. Beginners should start with 14:10 or 16:8. Those with more experience can progress to 18:6 or 20:4. The 5:2 method (eating normally 5 days, restricting 2 days) works well for people who prefer not to fast daily.
Can I drink water while fasting?
Yes. During a fast, you can drink water, black coffee, and plain tea. These are calorie-free and won't break your fast. Avoid drinks with sugar, cream, or artificial sweeteners during the fasting window.
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Track your daily calories and macros effortlessly with Gram's AI food scanner — just snap a photo of your meal.