TempoLife › Fasting calculator › 18:6 at 09:00
18:6 fasting schedule, first meal at 09:00
On a 18:6 plan with your first meal at 09:00, you eat within a 6-hour window and fast for 18 hours.
Your day at a glance
Eating windowFasting
How to make 18:6 work
The window is arithmetic; sticking to it is habit. Put the eating window over the part of the day you are most social or most active, keep water and black coffee flowing during the fast, and don\'t use the window as licence to eat more than your day needs — fasting is a schedule, not a diet. What and how much you eat between 09:00 and 15:00 still decides your results, so pair this with the TDEE and macro calculators.
Track your fasts automatically
TempoLife has a built-in fasting timer plus food, weight and sleep in one place — start a 18:6 fast and it counts the window for you. Free to start.
Frequently asked questions
What is my eating window on 18:6 starting at 09:00?
Your eating window runs 09:00 to 15:00 — 6 hours — and you fast the other 18 hours, from 15:00 until 09:00 the next day.
What can I drink during the fast?
Water, black coffee and plain unsweetened tea are the usual choices that keep the fast intact. Anything with calories — milk, sugar, juice — ends the fast, so a splash of milk in coffee counts as breaking it.
Is 18:6 good for beginners?
It is on the demanding end. If you are new to fasting, start with 14:10 or 16:8 and work up to 18:6 once your body has adapted.
Other schedules
General information, not medical advice. Fasting is not for everyone — if you are pregnant, underweight, or have a health condition, talk to a doctor first.
