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16:8 Fasting Calculator

Plan your 16:8 fasting schedule by setting your eating window and get optimal meal timing and suggestions.

Try the Calculator

Plan Your 16:8 Fast

Select the start time of your eating window to see your fasting and meal schedule.

Meal Suggestions for 16:8 Fasting

Focus on nutrient-dense, balanced meals during your 8-hour eating window. Here are some ideas:

  • First Meal (e.g., 12:00 PM): Grilled chicken salad with avocado, mixed greens, and olive oil dressing.
  • Second Meal (e.g., 6:00 PM): Baked salmon with quinoa and steamed broccoli.
  • Snack (if needed): Greek yogurt with berries or a handful of nuts.

Check our Fasting Calories Guide for more on caloric needs.

Benefits of 16:8 Fasting

The 16:8 method is beginner-friendly and backed by research for several health benefits:

  • Promotes weight loss by reducing calorie intake (NCBI).
  • Improves insulin sensitivity, aiding blood sugar control.
  • May enhance cognitive function and reduce inflammation.

Learn more in our Health Benefits Guide.