12:00 to 20:00 · Every day
A 16:8 schedule is an eight-hour eating window and a sixteen-hour fast — most commonly noon to 8pm, with nothing but water, black coffee or plain tea outside it. On those hours you are asleep for seven or eight of the sixteen, so what you actually give up is breakfast and anything after dinner.
Sixteen and eight is the schedule most people mean when they say they do intermittent fasting, and the arithmetic is friendlier than it sounds: on a noon-to-8pm window you are asleep for seven or eight of the sixteen hours. What you are actually giving up is breakfast and anything after dinner. That is the whole protocol. Everything else written about 16:8 is detail on top of skipping one meal and closing the kitchen at eight.
These hours are the ones you chose. The default on this sheet is the hour the window closes minus the window itself, and it is a default rather than a recommendation. Move the window whenever the day needs it; a schedule kept loosely beats a schedule abandoned.
Nobody knows which hours are best. Three large randomised trials have asked whether the position of the window matters once calories are matched, and they disagree with each other. Two found no difference at all; one found an advantage to a window finishing in the early afternoon. Anyone naming a correct hour is ahead of the evidence, and this sheet will not.