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    Monday, February 2
    Intermittent Fasting Calculator | Perfect Nurture
    Evidence-Based Tool

    Intermittent Fasting Calculator

    Personalized fasting schedule based on your lifestyle, goals, and metabolic health indicators. Developed following clinical nutrition guidelines.

    1. Protocol Choose your method
    2. Profile Your information
    3. Schedule Set your times
    4. Results Your plan

    Select Your Fasting Protocol

    Each protocol offers different benefits based on your health objectives and lifestyle compatibility.

    Your Health Profile

    This information helps us provide personalized recommendations aligned with your metabolic needs.

    years
    kg

    Configure Your Schedule

    Set your preferred eating window based on your daily routine. We’ll calculate your optimal fasting hours.

    Choose the time you’d prefer to break your fast and begin your eating window.

    Clinical Recommendation

    Research suggests that earlier eating windows (e.g., 8 AM – 4 PM) may provide enhanced metabolic benefits due to alignment with circadian rhythms. However, adherence is the most important factor for success. Choose times that fit your lifestyle.

    Your Personalized Fasting Plan

    Based on your profile and the 16:8 protocol

    Your Daily Schedule
    Fasting Window
    8:00 PM – 12:00 PM
    16 hours
    Eating Window
    12:00 PM – 8:00 PM
    8 hours
    FASTING
    EATING
    12 AM 6 AM 12 PM 6 PM 12 AM
    12-14h
    Autophagy Activation
    ~1800
    Est. Daily Calories
    2-3
    Recommended Meals
    1-2 wks
    Adaptation Period
    Expected Clinical Benefits
    Improved insulin sensitivity and glucose regulation
    Enhanced cellular autophagy and repair mechanisms
    Reduced inflammation markers (CRP, IL-6)
    Optimized fat oxidation and metabolic flexibility
    Clinical Recommendations

    Hydration Protocol

    Maintain adequate hydration during fasting hours. Water, black coffee, and unsweetened tea are permitted and help suppress appetite while supporting metabolic function.

    Nutrient Density Focus

    Prioritize protein intake (1.6-2.2g/kg body weight) and micronutrient-dense foods during your eating window to maintain muscle mass and nutritional adequacy.

    Gradual Adaptation

    Begin with a 12:12 protocol and progressively extend fasting duration over 2-3 weeks. This allows metabolic adaptation and improves long-term adherence.

    Exercise Timing

    Light to moderate exercise can be performed fasted. For high-intensity training, consider scheduling sessions within or near your eating window to optimize performance and recovery.

    Medical Disclaimer

    This calculator provides general wellness information and is not intended as medical advice. Intermittent fasting may not be appropriate for individuals with diabetes, eating disorders, pregnant or breastfeeding women, or those on certain medications. Consult a healthcare professional before starting any fasting regimen, especially if you have underlying health conditions.

    Developed with clinical nutrition guidelines • Perfect Nurture • Updated January 2026

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