Intermittent Fasting 16:8
Eat all daily food within an 8-hour window, then fast for 16 hours.
16:8 fasting does not change what you eat, only when. Many people use it because two larger meals feel more satisfying than several small ones.
Results come from total calories and protein, not the fasting window itself. Place the window around training if you can. Fasting is not recommended during pregnancy or for people with a history of disordered eating.
Calories and macros
| Calories | Uses the calorie target from your goal: surplus to gain, deficit to lose, maintenance to hold. |
|---|---|
| Protein | 1.8 g per kg of bodyweight (0.82 g per lb) |
| Fat | 30% of calories |
| Carbohydrates | The remaining calories after protein and fat |
What to eat
- Protein-rich first meal
- Plenty of vegetables and fiber
- Water, black coffee and tea during the fast
What to limit
- Overeating junk food once the window opens
Sample day
| 12:00 First meal | Chicken, rice, vegetables and olive oil |
| 16:00 Snack | Greek yogurt with fruit and nuts |
| 19:30 Last meal | Salmon, potatoes and salad |
Portions depend on your calorie target. Use the tracker to see your exact numbers, and check nutrition values in the food database.