Intermittent Fasting Window
Plan your eating and fasting windows (16:8, 18:6, 20:4) for optimal autophagy and fat loss.
- Section
- Metabolism & Nutrition
- Reviewed
- Your data
- Stays local
1 Calculate TDEE (Total Daily Energy Expenditure)
Target Calories
2178 kcal
Fasting Schedule (16:8)
12:00 PMFirst Meal
8:00 PMLast Meal
16 hoursFasting
Method and basis
How the figure above is derived, and when not to act on it.
Time-Restricted Feeding
Intermittent Fasting (IF) isn't about *what* you eat, but *when* you eat.Common Protocols
- 16:8: 16 hours fasting, 8 hours eating. Best for beginners.
- 18:6: Slightly more aggressive fat loss.
- OMAD (23:1): One Meal A Day. Advanced autophagy benefits.
🕰️ Fasting Schedule Comparison
| Protocol | Fasting Window | Eating Window | Difficulty |
|---|---|---|---|
| 16:8 | 16 Hours | 8 Hours | Easy (Skip Breakfast) |
| 18:6 | 18 Hours | 6 Hours | Moderate |
| 20:4 | 20 Hours | 4 Hours | Hard (Warrior Diet) |
| OMAD | 23 Hours | 1 Hour | Expert Only |
WinSport Editorial & Research Standards
All formulas and reference values used in this tool are sourced from peer-reviewed scientific literature and validated clinical guidelines. Our research team continuously audits each calculator for accuracy and updates methodology as new evidence emerges.
Read the Science
Sports Science Articles- The Intermittent Fasting Mistake That's Silently Undermining Your Training AdaptationsIF works for fat loss and metabolic health — but combining it with strength or endurance training without adjusting the eating window creates a specific problem most coaches miss.4 min read
- It's Not Just When You Eat — It's When Your Circadian Clock Expects You ToSame calories, same macros, different timing — and the outcomes diverge. Chrono-nutrition explains why your circadian clock controls metabolic efficiency.5 min read
- The Paleo Diet Argument Sounds Compelling Until You Look at What Paleolithic Athletes Actually AteThe paleo diet's evolutionary logic is genuinely interesting. Its application to trained athletes — who have carbohydrate demands that hunter-gatherers matched through entirely different food sources — is more complex than the popular framing suggests.5 min read
Explore More Tools
View All Tools- Meal Plan Generator Based on Macros — FreeGenerate a personalised daily meal plan based on your macros. Set 1200–4500 kcal, choose high-protein, keto, vegan, paleo, or balanced, and get an instant macro breakdown.
- Empty Calories from AlcoholSee the damage. Convert your night out into "Slices of Pizza" or "Miles to Run".
- Paleo Diet MacrosCalculate your macro split for the "Caveman Diet" - high protein, moderate fat, low processed carbs.
Get the weekly research brief
One email per week. New calculators, methodology updates, and sports science summaries.