Intermittent Fasting Timer
Start a fasting timer, track your eating window and monitor fasting zones online for free.
Fasting Timer
Select your plan, hit Start, and track your fast in real time
Popular Fasting Plans
From gentle 12-hour fasts to advanced OMAD — pick what fits your lifestyle
A gentle and balanced fasting plan. Great for beginners building a consistent habit.
The most popular intermittent fasting schedule for weight loss and appetite control.
A stronger plan that extends fat-burning time and helps improve discipline.
The Warrior Diet. Suitable for experienced users with a consistent routine.
One Meal A Day. Strict fasting that requires experience and careful nutrition.
Fasting Zones Explained
How your body changes as fasting duration increases
How to Use the Fasting Timer
- 1
Select your fasting plan
Choose a schedule from the pill buttons above the timer. If you're new to fasting, start with 12:12 or 16:8.
- 2
Tap "Start Fast"
Hit the Start button when you finish your last meal. The timer begins counting your fasting hours immediately.
- 3
Watch your fasting zone
The progress ring changes colour as you move through zones: Fed → Fat Burning → Ketosis → Autophagy. You'll see the next zone and time remaining.
- 4
Break your fast
When the eating window opens, tap Finish. Your progress is saved locally in the browser — no account required.
Why People Use Intermittent Fasting
Research-backed reasons millions have adopted intermittent fasting
Weight Loss
Caloric restriction through time-limited eating
Fat Burning
Body shifts to burning stored fat for fuel
Mental Clarity
Ketones improve brain energy efficiency
Insulin Sensitivity
Regular fasting lowers fasting insulin levels and improves insulin response.
Autophagy Support
Triggers cellular repair and longevity processes
Heart Health
Fasting reduces LDL cholesterol, triglycerides and blood pressure markers.
Frequently Asked Questions
Everything you need to know about intermittent fasting and the timer
How does a fasting timer work?
A fasting timer tracks the time elapsed since your last meal. You select your fasting plan (e.g. 16:8), tap Start, and the timer counts your fasting hours in real time. It shows your current fasting zone, progress toward your goal, and when your eating window opens. All data is saved in your browser — no account needed.
What is the best fasting schedule for beginners?
The 12:12 or 14:10 plans are ideal for beginners. They require fasting overnight, which makes it easier to complete. Most people fast from 8 PM to 8 AM (12:12) without feeling any hunger, since they are asleep for most of that period. Once comfortable, many move to the popular 16:8 schedule.
Is 16:8 intermittent fasting effective for weight loss?
Yes — 16:8 is one of the most studied and effective fasting schedules. Research shows it reduces caloric intake, improves insulin sensitivity, and promotes fat oxidation. Most users lose 1–3 kg per month combined with a balanced diet, without restricting specific foods.
When does fat burning start during a fast?
Fat burning typically begins after 12 hours of fasting, once liver glycogen stores are mostly depleted. The transition accelerates between 12–18 hours. Ketone production starts around 18–24 hours, which is when many people report improved energy and mental focus.
Can I drink water or coffee during a fast?
Yes. Water, black coffee, plain tea, and sparkling water do not break a fast. They contain no calories and do not trigger an insulin response. Avoid adding milk, sugar, cream, or any caloric sweeteners, as these will break the fasted state.
Does fasting affect muscle mass?
Short-term fasting (under 24 hours) has minimal impact on muscle mass in healthy adults. The body preferentially burns fat before protein. Combining intermittent fasting with resistance training and adequate protein intake (when eating) protects and even supports muscle growth.
What is Intermittent Fasting?
Intermittent fasting (IF) is an eating pattern that alternates between periods of fasting and eating. Unlike traditional calorie-counting diets, IF focuses on when you eat, not just what you eat. The most common schedules are 16:8, 18:6, 12:12 and OMAD.
Millions of people use intermittent fasting for weight loss, improved metabolic health, reduced inflammation, and enhanced mental clarity. Scientific research supports its effectiveness for lowering fasting insulin, reducing visceral fat, and improving blood pressure markers.
How Does a Fasting Timer Work?
A fasting timer records when you started your fast and counts the elapsed time. Our free online timer goes further — it shows your current fasting zone (from Fed State to Immune Reset), your progress toward the goal, and when your eating window opens. The timer saves its state in your browser's local storage, so it keeps running even if you close the tab.
Best Fasting Schedules
The 16:8 fasting schedule is the most popular: fast for 16 hours, eat within an 8-hour window. It's flexible enough to fit most lifestyles and produces reliable results for weight management. Beginners often start with 12:12 before progressing to 16:8. More advanced practitioners explore 18:6, 20:4 (Warrior Diet) or OMAD. Consistency matters more than the exact schedule — pick a window you can maintain daily.