Intermittent Fasting Timer
Track 16:8, 18:6, OMAD, 5:2 — all protocols
Ready to start
0:00:00
Pick a protocol and start
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Fasting window
16h
Eating window
8h
📚 Learn more — how it works, FAQ & guide Click to expand
Learn more — how it works, FAQ & guide
Click to expand
Free intermittent fasting timer — 5 protocols
Toololis Fasting Timer tracks all major intermittent fasting protocols — 14:10, 16:8, 18:6, 20:4, OMAD. Auto-saves your progress. Works offline. No signup, no ads interrupting your fast.
How to use this tool
- 1
Pick a protocol
16:8 (most popular), 18:6, 20:4, OMAD (One Meal A Day = 23:1), or 5:2 (full days).
- 2
Start your fast
Tap the Start button right after your last meal. Timer begins counting.
- 3
Watch the countdown
See hours remaining, progress bar, and reminder when eating window opens.
Protocol guide
- 14:10 — Easiest entry point. 14h fasting, 10h eating.
- 16:8 — Most popular. Skip breakfast, eat 12pm-8pm.
- 18:6 — Deeper autophagy. Eat 2pm-8pm.
- 20:4 Warrior — Advanced. Eat 4pm-8pm.
- OMAD 23:1 — Experienced fasters only. One big meal per day.
Frequently Asked Questions
What is intermittent fasting?
Eating within a restricted time window each day (e.g., 8 hours). Research suggests benefits for weight management, insulin sensitivity, and cellular autophagy. Consult a doctor before starting if you have health conditions.
Which protocol is best?
16:8 is the most popular and easiest to start — 16h fasting, 8h eating (e.g., 12pm-8pm). 18:6 or 20:4 for faster results. OMAD for experienced fasters. 5:2 is 5 normal days + 2 very-low-calorie days (~500 kcal).
Can I drink during fasting?
Water, black coffee, and plain tea are fine — they're zero-calorie. Milk, sugar, sweeteners may break fast depending on how strict. Bone broth is debated.
Is my fasting data saved?
We save your current fast state in browser localStorage (survives reloads). Nothing is sent to any server. Clear browser data = timer resets.
Does this work offline?
Yes, once loaded. Uses your device's clock.
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100% Privacy. This tool runs entirely in your browser. Your data is never uploaded to any server.