Intermittent Fasting Tracker — Free Fasting Timer
A fasting timer that knows what you are eating, not just when you stopped.
Intermittent fasting is simple in principle and easy to lose track of in practice — particularly the part where you are meant to remember what time you finished eating last night. A timer removes the arithmetic and the guessing. This one runs alongside your meal log, which means your fasting window and your food are in the same place instead of two apps that know nothing about each other.
The protocols people actually use
Preset windows cover the common approaches, and you can set a custom window if none of them match your schedule. The right protocol is mostly the one you can keep to on a normal week, not the most aggressive one you can manage for four days.
- 16:8 — a 16-hour fast with an 8-hour eating window, the usual starting point
- 18:6 — a slightly longer fast for people already comfortable with 16:8
- 20:4 — the 'warrior' pattern, one short eating window
- OMAD — one meal a day
- Custom — set your own start and end to fit shift work or family meals
Streaks and history, without the guilt mechanics
You can see your current run and your past fasts, because a record is genuinely useful for spotting what works. The point is the pattern over weeks, not an unbroken chain — a fasting tracker that makes you feel you have failed for eating dinner with your family is a badly designed tracker.
It sits next to your meals, not apart from them
Because the timer lives in the same app as your meal calendar and nutrition log, your eating window and what you actually ate in it are visible together. That is the combination that tells you something useful — a perfect 16:8 window filled with 3,000 calories is worth knowing about, and a standalone timer cannot show you that.
Who should not be doing this
Intermittent fasting is not universally appropriate, and this is a timer rather than a medical device. It is not suitable during pregnancy or breastfeeding, for anyone with a history of disordered eating, or for people managing blood sugar with medication, where extended fasting can be actively dangerous without supervision. Teenagers and anyone underweight should not be fasting. If any of that applies, talk to a doctor before starting rather than after.
How it works
- 1
Pick a protocol
Choose 16:8, 18:6, 20:4, OMAD or a custom window that fits your actual schedule.
- 2
Start the timer
The clock runs in the background and shows time elapsed and time remaining in the current phase.
- 3
Review the pattern
Look at your history alongside your meal log to see how the window is really working out.
Frequently asked questions
Is the fasting tracker free?
Yes, the timer and your fasting history are free to use.
What breaks a fast?
Anything with meaningful calories. Water, black coffee and plain tea are generally accepted as fine; anything with sugar, milk or cream is not. The practical answer for most goals is that a splash of milk will not undo your day, but it is no longer a clean fast.
Which protocol should a beginner start with?
16:8 is the usual entry point because for most people it means skipping breakfast and nothing more — the eating window still contains two normal meals. Longer fasts are a later decision, not a better starting one.
Does the timer keep running if I close the browser?
Yes. The fast is stored against your account rather than the open tab, so closing the page or switching devices does not reset it.
Can I fast if I have diabetes?
Not without medical supervision. Fasting while on glucose-lowering medication, insulin in particular, carries a real risk of hypoglycaemia. This is a case for talking to the doctor managing your treatment before you begin.
Start using it — free
Create a free account to keep your plans, lists and history across devices.
From the blog
Intermittent Fasting 16:8 Meal Plan: A Complete 7-Day Guide
Everything you need to start a 16:8 intermittent fasting practice — structuring your eating window, breaking the fast wisely, and a 7-day meal plan.
16:8 Intermittent Fasting: A Beginner's Guide
The 16:8 method — eat within 8 hours, fast for 16 — is the most studied time-restricted eating protocol. Learn the science, benefits, and who should avoid it.
Intermittent Fasting Results: What to Expect Weekly
What actually happens week by week on intermittent fasting — from early hunger spikes to metabolic shifts and plateaus — mapped out so you know what's normal and what isn't.
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