Intermittent Fasting Tracker
Track your fast, pick your protocol, reach your goals.
16:8
16:8 Protocol
Fast 16 hours, eat within an 8-hour window. Most popular protocol.
Fast: 16hEat: 8h
What happens to your body
4h
Glycogen burning~4h
Your body uses stored glucose from your last meal.
8h
Fat burning begins~8h
Insulin drops, body starts releasing fatty acids.
12h
Ketosis starting~12h
Liver converts fat into ketones for brain fuel.
16h
Mental clarity peak~16h
Ketones fuel the brain — many report sharp focus.
18h
Autophagy activates~18h
Cells begin cleaning up damaged proteins.
24h
Growth hormone surge~24h
HGH levels rise significantly, protecting muscle.
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Fasting Tips
- · Drink plenty of water and black coffee/tea
- · Add electrolytes on longer fasts (salt, potassium)
- · Break fast gently — light protein + vegetables first
- · Align your eating window with daylight hours
- · Start with 12:12, then progress to 16:8
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