Two lighter days a weekMany people aim for about 500 to 600 calories on a low day, often as two small meals.
Five ordinary daysEat as you normally would. There's no need to make up for the low days.
Gaps between themTwo days that aren't next to each other tend to feel easier. Drink water, and eat if you feel unwell.
General information, not medical advice. Everyone's body is different, so these times are rough. If you feel unwell, stop and eat.
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Fasting Tracker
Intermittent fasting timer and tracker · Free health & fitness app for your browser
Track intermittent fasting with one big ring: time fasted and left, when your goal ends, and the stages along the way, from fed to the fat-burning zone around 12 hours and ketosis around 18. Pick 12:12, 14:10, 16:8, 18:6, 20:4, OMAD or 5:2 with low-calorie days. Forgot to press Start? Change the start or end time. See streaks, a calendar, a chart of your fasts and an optional weight log in kg or lb. Reminders while the app is open. General information, not medical advice; everything stays on your device.
One big fasting ring: elapsed, remaining and when you're done
Plans from 12:12 to 20:4, OMAD and 5:2 low-calorie days
Fasting stages with careful, plain wording
Forgot to start? Change start and end times
Streaks, a calendar and a chart of your fasts
Optional weight log in kg or lb
Works offline
Private: stays on your device
No account or sign-up
Free to use. Optional one-time upgrade: Fasting Tracker Pro, $2.99 (no subscription), or every upgrade in every Yuzool app with Yuzool Plus, $19.99 once. Works on iPhone, Android, Mac and PC; add it to your Home Screen to open it like an app.