Fasted FASTED

Fasting Schedule Quiz

Answer 8 quick questions and we'll recommend the best intermittent fasting protocol for your lifestyle.

Question 1 of 8 0%

What's your main goal?

Choosing the right intermittent fasting schedule is often the difference between sticking with it for years and giving up after a week. The protocol that works best is the one that fits seamlessly into your existing routine, not the one that promises the fastest results.

This quiz evaluates your sleep schedule, work hours, exercise habits, social patterns, and health goals to match you with a protocol you can realistically sustain. Starting with the right fit from day one dramatically increases your chances of long-term success.

Frequently Asked Questions

How many intermittent fasting protocols are there?
There are several popular protocols including 16:8, 18:6, 20:4 (Warrior Diet), OMAD (one meal a day), 5:2 (five normal days, two low-calorie days), alternate day fasting, and eat-stop-eat (24-hour fasts once or twice per week). The quiz evaluates which suits your lifestyle best.
Can I change my fasting schedule later?
Absolutely. Many people start with a gentler protocol like 14:10 or 16:8 and gradually work toward longer fasts as their body adapts. It is also fine to use different protocols on different days — for example, 16:8 on weekdays and a more relaxed schedule on weekends.
What if no standard protocol fits my lifestyle?
Custom schedules work just as well as named protocols. The metabolic benefits of fasting come from the duration of the fast, not the label. If you need to fast for 15 hours instead of 16, or eat in a 9-hour window instead of 8, you will still see results.
Is 16:8 the best intermittent fasting schedule for everyone?
While 16:8 is the most popular protocol, it is not necessarily the best for everyone. The ideal schedule depends on your goals, experience, daily routine, social commitments, and how your body responds. Some people thrive on OMAD while others do best with a wider eating window.

More Free Tools

Autophagy Timer

Track when autophagy begins during your fast. Free timer showing exactly when cellular cleanup starts and how deep it goes.

Fasting Timer

Free intermittent fasting timer that runs in your browser. Start your fast, watch metabolic phases update live, and get notified when your window closes.

Calorie Deficit Calculator

Calculate the right calorie deficit for your weight loss goal. See daily calories, weekly deficit, and time to reach your target weight.

Start your recommended schedule today in the Fasted app

The Fasted app lets you set up your recommended protocol in seconds and guides you through your first fast with real-time tracking and milestone notifications.

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