Intermittent Fasting Guide

Explore different fasting methods to see which one fits your lifestyle and helps you reach your health goals.

Step 1: Know Your Calorie Goal

Before choosing a fasting schedule, it's important to understand your daily calorie needs based on your body and goals (e.g., weight loss, maintenance). Our Macro Calculator can help you with that.

Calculate Your Macros

Step 2: Compare Fasting Methods

Method	Description	Key Benefits
16:8 Method (8 hours / 16 hours)	The most popular style. Typically involves skipping breakfast and eating between noon and 8 PM.	Good for beginners Sustainable long-term Promotes weight loss and metabolic health.
18:6 Method (6 hours / 18 hours)	A more restrictive version of 16:8, with a shorter eating window.	May lead to quicker results Enhanced autophagy (cellular cleaning) Improved insulin sensitivity.
20:4 Method (The Warrior Diet) (4 hours / 20 hours)	Involves eating one large meal or a few small snacks in a very short window.	Significant calorie restriction Can improve focus during the fasting period. Challenging but can be effective.
OMAD (One Meal a Day) (1 hour / 23 hours)	The most extreme form of daily intermittent fasting.	Maximum calorie deficit Simplicity in meal planning. Not suitable for everyone; requires careful planning.
Skip a Meal (Varies / Varies)	An intuitive approach where you skip a meal when you don't feel hungry.	Flexible and easy to start Good for listening to your body's cues. Less structured, may not yield consistent results.