Calculate your fasting and eating windows for 16:8, 18:6, 20:4, OMAD, and 5:2 protocols.
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16:8 — Leangains Protocol
Fast for 16 hours, eat within an 8-hour window. Most popular and beginner-friendly protocol.
When do you plan to start eating?
Eating Window
12:00 PM – 8:00 PM
8 hours
Fasting Window
8:00 PM – 12:00 PM
16 hours
Daily Timeline
Tips for Success
Drink water, black coffee, or plain tea during your fasting window.
Break your fast with a balanced, nutrient-dense meal.
Consistency is key — try to keep the same schedule daily.
Consult a healthcare professional before starting any fasting regimen.