Fasting Windows Explained: 16:8 vs 18:6
Intermittent fasting works best when the window matches your schedule and training. Most people begin with 16:8 (16 hours fast, 8 hours eat). If evenings are hectic, a 18:6 midday window can simplify meals without hurting performance.
How to choose a window
- 16:8: Easiest socially; two meals and a snack. Good for maintenance or slow fat loss.
- 18:6: Slightly stronger appetite control; best with a protein‑heavy first meal.
Common mistakes
- Under‑eating protein; aim for ~1.6–2.0 g/kg/day.
- Cramming ultra‑processed food into the window.
- Training hard fasted without planning electrolytes and post‑workout protein.
Learn more in Fasting for High Performers and calculate macros with the Macro Optimizer.
Next steps
Try a tool: Sleep Efficiency · Energy Planner · Macro Optimizer