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Intermittent Fasting Calculator — Your Personal Timer to Stay Consistent

6 min. read

Fasting is the act of abstaining from food for a specific reason. People fast for various purposes, including spiritual growth, political activism, or health benefits such as weight loss. In intermittent fasting, individuals follow cycles of eating and fasting, which limits glucose intake and prompts the body to burn fat for energy. Below, we will explore the most popular types of fasting

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How does the Intermittent Fasting Calculator work?

Intermittent fasting works best when you follow the schedule consistently. Our free fasting calculator helps you stay on track, avoid mistakes, and reach your goals faster.
Get your personalized fasting plan in seconds—just enter your last meal time and choose how long you want to fast: 12, 14, 16, 18, or even 24 hours.
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Which Fasting Schedule Works Best for You?

1. Enter your weight, height, age, gender, and activity level 2. Pick your fasting method 3. Get your personal fasting & eating schedule 4. Track how much time is left till your next meal 5. Stay consistent every day

Intermittent Fasting Calculator

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This tool is for informational purposes and does not qualify as a medical opinion. Consult your doctor before beginning any diet or exercise plan.

Fasting Methods Explained: What Sets Them Apart?

Alternate Day Fasting (ADF): A Simple Approach to Health and Weight Loss
Alternate Day Fasting (ADF) involves alternating between fasting days (with little or no calories) and eating days. On fasting days, some people restrict calories to around 500, while others fast completely. This method can support weight loss, improve insulin sensitivity, and promote fat burning. ADF may also enhance autophagy, a natural process that helps repair and renew cells. Many find it boosts energy and focus, though the eating pattern can be challenging, especially socially. To avoid nutrient deficiencies, it’s important to eat balanced, nutrient-dense meals on eating days.
A 72-hour fast involves abstaining from food for three days, with only water or non-caloric beverages allowed. This process triggers a deep body cleanse and promotes autophagy, the regeneration of old cells. It can have a positive impact on health by reducing inflammation and supporting heart and brain health.
During the 72 hours, the body enters a state of ketosis, burning stored fat for energy. This type of fasting can be effective for significant weight loss and improving metabolic markers, such as insulin sensitivity. However, it is important to approach this method with caution, ensuring proper hydration throughout the fast.
After completing the 72-hour fast, it’s crucial to reintroduce food gradually, starting with light meals like soups or broths to avoid overloading the digestive system. Always consult with a healthcare provider before attempting such an extended fast, especially if you have any health concerns.

Dietitian comment

Ievgeniia Dobrynina, Dietitian

    For those trying Alternate Day Fasting, flexibility is key. Start with modified fasting days (500-600 kcal) before trying full fasting. Prioritize hydration and focus on nutrient-dense meals during eating days to support energy levels and recovery.

The 5:2 Fasting Guide: Benefits, Risks, and Best Practices

The 5:2 fasting approach—eating normally for five days and restricting calories to around 500-600 for two days—is an effective way to bring back a balanced rhythm to our diet while potentially offering several health benefits.
If you've decided to try a 48-hour fast, it's important to do it safely to maximize the benefits and minimize potential risks. Here are 5 steps to follow:

Dietitian comment

Ievgeniia Dobrynina, Dietitian

  • 1Stay Hydrated

    Make sure to drink plenty of fluids to keep yourself hydrated. Choose calorie-free options like water, herbal tea, or black coffee.

  • 2Add Electrolytes

    Use electrolyte tablets or salts to add minerals to your water, helping to maintain your energy levels and balance during fasting.

  • 3Prepare for Hunger

    Expect some hunger pangs and cravings, even at night. Focus on building willpower to resist eating and stay on track with the fast.

  • 4Pay Attention to Your Body

    If you feel very tired, dizzy, or weak, it may be a sign that the fast isn’t right for you. Consider stopping if these symptoms persist.

  • 5Ease Back into Eating

    After fasting, start with a small, light snack before moving to a full meal. Good options include broth, a piece of baked chicken, or a boiled potato to ease your digestion back into regular eating.

Maximizing the Benefits of 16/8 Intermittent Fasting

The 16/8 intermittent fasting method is a popular approach where you fast for 16 hours each day and restrict eating to an 8-hour window. This can be done by skipping breakfast and having your first meal around noon, then finishing the last meal by 8 p.m., for example. During the fasting period, you are allowed to drink water, black coffee, and other non-caloric beverages, which help manage hunger and prevent dehydration.
The primary focus of the 16/8 plan is to create a structured eating schedule that fits into your daily life, allowing for flexibility while maintaining consistency. It doesn’t require any special foods or complex meal plans, making it a straightforward method to implement. The goal is simply to align eating with natural circadian rhythms and to establish a routine that works with your lifestyle.
This fasting regimen can be adapted to various personal preferences, making it accessible to a wide range of people. Some may choose to shorten or extend the eating window depending on their daily schedule, but the core principle remains the same: fasting for 16 hours and eating within an 8-hour period.

Understanding the 12/12 Intermittent Fasting Method

The 12/12 intermittent fasting method involves fasting for 12 hours and eating within a 12-hour window. For example, you might eat from 7 a.m. to 7 p.m., with the fasting period typically aligning with your sleep. This makes it a simple and beginner-friendly approach.
The 12/12 plan is easy to follow and doesn’t require major lifestyle changes, making it ideal for those new to fasting or looking for a more balanced routine. It may promote better digestion and blood sugar regulation, offering a moderate fasting experience that can be easily incorporated into your daily life.

Summary

Fasting is ideal for those who prefer to eat freely within a specific time frame. It offers flexibility while still promoting health benefits. Take our quiz to discover the fasting method that works best for you!

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Unimeal does not diagnose or suggest treatments. Any description of the diet, training plan or supplement should be discussed with your current physician or nutritionist. This article does not address specific conditions and is simply meant to provide general information on healthcare topics. Following any advice is at your own initiative and does not impose any responsibility on the blog authors for your health and safety.

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