TempoLife › Fasting calculator › OMAD (one meal a day) at 16:00
OMAD (one meal a day) fasting schedule, first meal at 16:00
On a OMAD (one meal a day) plan with your first meal at 16:00, you eat within a 1-hour window and fast for 23 hours.
Your day at a glance
Eating windowFasting
How to make OMAD (one meal a day) 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 16:00 and 17:00 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 OMAD (one meal a day) fast and it counts the window for you. Free to start.
Frequently asked questions
What is my eating window on OMAD (one meal a day) starting at 16:00?
Your eating window runs 16:00 to 17:00 — 1 hours — and you fast the other 23 hours, from 17:00 until 16:00 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 OMAD (one meal a day) 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 OMAD (one meal a day) 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.
