Pick a fasting protocol and tell us when you'd like to start or stop eating — we'll work out the rest of your eating window.
16:8 is the most common starting point, because much of the fast happens overnight. Longer protocols like 20:4 or one meal a day are harder to sustain and make it tougher to eat enough protein and nutrients.
This is simple clock arithmetic for common protocols, not a nutrition plan. Research on fasting shows mixed results, and what matters most is usually the overall quality and amount of what you eat. Fasting isn't suitable for everyone. If you are pregnant or breastfeeding, have diabetes or take glucose-lowering medication, have a history of disordered eating, or are under 18, please speak to a doctor first.
16:8 is the most common starting point, because much of the fast happens overnight. Longer protocols like 20:4 or one meal a day are harder to sustain and make it tougher to eat enough protein and nutrients.
Water, plain tea and black coffee are generally considered fine and don't meaningfully break a fast. Anything with calories — milk, sugar, juice — does.
Some studies suggest an earlier window, finishing eating a few hours before bed, fits better with the body's daily rhythm and sleep. The best window is usually the one you can keep consistently.
Quantum Khor is a wellness companion, not a medical device. It does not diagnose, treat or prevent any condition.