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Intermittent Fasting Calculator

Pick a protocol, tell us when you wake up, sleep, and prefer to train, and this calculator sets your daily eating and fasting windows around it.

The Intermittent Fasting Calculator produces a suggested schedule only, based on the protocol you pick and the times you enter. It is not a diagnosis and does not account for pregnancy, breastfeeding, diabetes or other blood-sugar conditions, eating disorders, or medications that must be taken with food. Fasting is not appropriate for everyone.

The calculator does not determine eligibility for any weight-loss medications or treatments provided via &you. Consultation with a licensed healthcare provider is required to assess suitability for any medical treatment based on individual health and medical history.


Which protocol should I start with?


16:8 is the standard entry point — an 8-hour eating window is close to how most people already eat once you skip late-night snacks. Harder protocols (18:6, 20:4, OMAD) work for some but aren't more effective per the current research.

Does fasting break if I drink coffee?


Black coffee, unsweetened tea, and water don't meaningfully raise insulin and don't break a fast for weight-loss or metabolic-health purposes. Cream, milk, and sweeteners do.

When should I work out?


For morning workouts, start the eating window an hour post-workout so recovery nutrition lands promptly. For evening workouts, time the last meal to be the post-workout meal and end the window ~2 hours before sleep.

Prescription weight loss treatments

Sustainable weight loss takes more than medication — it starts with the right plan for your body and lifestyle.

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