間歇性斷食計時器——16:8、18:6、OMAD
免費間歇性斷食計時器，支援 16:8、18:6、20:4 及 OMAD。即時倒數、歷史記錄與瀏覽器通知——無需註冊，100% 隱私。
100% client-side · no upload · no signup
Protocol
Enter the time your last meal or eating window ended.
Fasting
00:00:00
Fasting window
16 hours
Eating window
8 hours
Your last meal time is saved automatically.
Session history
No sessions yet. Start a timer to begin tracking.
| Protocol | Last meal | Fast ends | Eat ends |
|---|
How to use
- Select your fasting protocol — 16:8, 18:6, 20:4, OMAD, or Custom hours.
- Enter the date and time you finished your last meal, then click Start Timer.
- Bookmark this page — your last meal time and history save automatically and reload on your next visit.
Which protocol should I choose?
- 16:8 — The most popular starting point. Fast 16 hours, eat during an 8-hour window. Minimal hunger once adapted.
- 18:6 — A step up in intensity. Well suited for people who have adapted to 16:8 and want to progress.
- 20:4 (Warrior Diet) — A 4-hour eating window, typically in the evening. Requires more discipline.
- OMAD (23:1) — One Meal A Day. Best suited for experienced practitioners who want maximum simplicity.
Related health tools
- 16:8 Fasting Timer — dedicated countdown timer for the 16:8 protocol
- Macro Split Calculator — divide daily calories into protein, carbs, and fat
- BMR Calculator — find your baseline daily calorie requirement
- Keto Macro Calculator — protein, fat, and net carbs per meal
- Water Intake Calculator — daily hydration target by weight and activity
Fasting protocol guides
- 16:8 Intermittent Fasting Timer — the beginner-friendly 16-hour fast
- 18:6 Intermittent Fasting Timer — step up to an 18-hour fast
- 20:4 Warrior Diet Timer — the 20-hour fast with 4-hour eating window
- OMAD (23:1) Fasting Timer — one meal a day countdown
- Intermittent Fasting Timer — No Signup — start instantly, no account needed
常見問題
- What is 16:8 intermittent fasting?
- 16:8 intermittent fasting means eating only during an 8-hour window — for example, noon to 8 PM — and fasting for the remaining 16 hours. No calorie counting required; the restriction is purely on timing.
- Is this intermittent fasting timer free with no signup?
- Yes. The timer is completely free, requires no account, and runs entirely in your browser. Your last meal time and session history are stored locally — nothing is sent to any server.
- What is the difference between 16:8, 18:6, 20:4, and OMAD?
- These numbers represent fasting hours and eating hours in each 24-hour cycle. 16:8 is the most beginner-friendly protocol. 18:6 and 20:4 are progressively more restrictive. OMAD (One Meal A Day) is a 23:1 protocol where you eat once per day in a 1-hour window.
- Does my data leave my device?
- No. All calculations and timer logic run in JavaScript inside your browser. Your session history is stored in IndexedDB on your device only — nothing is uploaded.
- Can I get a browser notification when my fast ends?
- Yes. Click "Enable notifications" to request browser notification permission. The timer will alert you when your fasting window ends and when your eating window closes.
- Can I export my fasting history?
- Yes. Click "Export CSV" in the history section to download all your sessions as a spreadsheet-compatible CSV file. You can open it in Excel, Google Sheets, or Numbers.
Last updated: By jarvisbox