Meal Window Planner

It places your meals inside the window and splits the calories. Two meals go 45 and 55 percent, or 35 and 65 on a training day. Three go 30, 40 and 30, or 25, 50 and 25 when you train. The last meal is always set half an hour before the window closes, so it finishes rather than starts.

Fasting Protocol

First meal time

Number of meals

Daily calorie target (optional)

Leave blank to skip calorie breakdown. Calculate your TDEE first

Goal

Training day?

Shifts more calories to your post-workout meal.

Eating Window

Fasting Window

Your Meal Schedule

Meal	Time	Calories	Tip

Window Tip

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Meal Window Plan

Meal	Time	Calories	Tip

Generated by Fasted — fasted.com

How this is calculated

Timetable arithmetic and a calorie split, and nothing else. You give a first meal time and a window length; the window closes that many hours later, and the fast runs from the close to the next day's first meal.

Meals are then placed inside the window. One meal sits in the middle of it. Two meals sit at the open and half an hour before the close, splitting your calories 45 and 55 percent — 35 and 65 on a training day, so that more of the food lands after the session. Three meals sit at the open, the midpoint and half an hour before the close, splitting 30, 40 and 30 percent, or 25, 50 and 25 on a training day. The half-hour gap before the window closes is there so that the last meal is finished rather than started when the clock runs out.

The splits are conventions chosen so that no single sitting is unreasonably large, not findings. What the evidence does support is the shape of the training-day adjustment: protein synthesis responds to how a day's protein is distributed as well as to how much of it there is, so pushing more of the day's food towards the session is a better bet than an even split. If you leave the calorie field empty the planner prints times only, which is the right way to use it if you are not counting.

Where this comes from

1. Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis — Areta et al., The Journal of Physiology, 2013 (PubMed)

Nothing on this site is medically reviewed — it cites its sources so you can check them. Read our editorial policy. Method last checked 21 August 2026.

How you structure meals within your eating window can make or break your intermittent fasting experience. Eating haphazardly during your window often leads to poor food choices and either undereating or overeating, while a planned approach ensures you get proper nutrition.

A well-planned eating window maximises the benefits of intermittent fasting by ensuring you get adequate protein, healthy fats, and micronutrients in a compressed timeframe. It also helps you feel satisfied and energised, making the next fasting window much easier to complete.

Frequently Asked Questions

How many meals should I eat in my eating window?

Most people do well with 2-3 meals during their eating window. On a 16:8 schedule, two substantial meals and a snack works well. For shorter windows like 20:4 or OMAD, one or two larger meals are typical. The key is getting enough nutrients and calories regardless of meal count.

Should my first meal after fasting be the largest?

Not necessarily. While some people prefer a larger first meal, others find that breaking their fast with a moderate meal and having a bigger meal later suits them better. What matters most is that your first meal is balanced — include protein and healthy fats to avoid a blood sugar spike.

What about snacking during my eating window?

Light snacking between meals during your eating window is fine and will not affect your fasting benefits. However, constant grazing can keep insulin elevated. Aim for structured meals with planned snacks rather than mindless eating throughout the window.

What is the best time to break my fast?

The best time depends on your schedule and preferences. Research suggests that earlier eating windows (finishing by early evening) may offer additional metabolic benefits due to circadian rhythm alignment. However, the most important factor is choosing a time you can maintain consistently.

How should I distribute calories across my eating window?

A common approach is to split calories roughly 40-30-30 across your meals if eating three times, or 50-50 if eating twice. Front-loading calories (eating more earlier in the window) may support better sleep and digestion, but the overall daily intake matters more than the distribution.

Go deeper

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What's the best time window for intermittent fasting? Compare morning and evening eating windows backed by science, and find out which one fits your life.

Set your meal window and track fasting streaks in the Fasted app

The Fasted app lets you configure your eating window, sends you reminders when it opens and closes, and tracks your streak to keep you on schedule.

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