Intermittent fasting timer tracks your fast so you don’t have to lose your mind.

Choose your fasting length (16:8, 18:6, 20:4, 24 hours, or customize it) and click start.

The timer will keep running in the background so you don’t have to jot down anything down.

I’ve even thrown in a daily calorie calculator to find your caloric deficit and a macros calculator to preserve muscle.

How The Intermittent Fasting Timer & Calculators Work Together

• Fasting timer – controls when you eat and don’t eat

• TDEE calculator – controls how much you eat

• Macros calculator – protects muscle and supports training

Using these three tools together creates a complete fat loss system that spares muscle loss.

You can fast for 16+ hours but if you still eat more calories than you burn, nothing will happen. These tools prevents that.

What Helps During Intermittent Fasting?

• Electrolytes – prevent dehydration, add minerals to prevent muscle cramps, headaches, brain fog, and fatigue

• Black coffee – suppresses appetite, increases alertness, burns fat, boosts metabolism

• Hydration tools – I always keep a water bottle on me so I don’t forget to drink water

• Heart rate sensor – walking or riding a bike with a heart rate monitor helps me stay within my fat burning target heart rate so I can tap into fat stores

These products/tools help me to stay consistent and control my hunger during a fast without adding any calories.

RELATED: Target Heart Rate Calculator

Top Intermittent Fasting Mistakes

• Fasting without a calorie target – To lose fat, you need to be in a caloric deficit so you need a target

• Not eating enough protein – Protein keeps you feeling full and protects your lean muscle so you need to know your macros

• Training hard with poor recovery – Sleep, hydration, light cardio, all play an important part in keeping the engine going so don’t skip these

• Breaking fasts with hidden sweeteners – Coffee creamers and anything that tastes sweet may break your fast, stick to water, coffee, or teas

What Helps During Your Eating Window?

• Protein – Prevents muscle loss, helps you feel full to reduce cravings, and your body burns more calories when digesting protein

• Creatine – Helps to support overall recovery, muscle repair, and growth

• Meal prepping – Keeps real food handy so you don’t eat out at Taco Bell 3 times a week

Hitting your calories and macros is easier when you’re prepared.

Pick one or two days out of the week to prep some of your favorite meals and keep them in your fridge ready to eat so there’s no indecision.

Keep protein bars or protein powder in your house to supplement your food.

Want A Simple Intermittent Fasting Program That Works?

If you don’t want to guess how long to fast, how many calories to eat, and when and how to workout….

I have step-by-step video guidance that fits your work hours, lifting, and family schedule.

It’s exactly what I do to maintain a lean physique year round even in my forties.