Printable fasting schedule
Pick your protocol and usual last meal, then print the week. Leave the notes column to jot how each day felt.
To get a PDF, choose "Save as PDF" as the printer in the print window.
My fasting week
| Day | Fast | Eating window | Weight | How it felt |
|---|---|---|---|---|
| Monday | — | — | ||
| Tuesday | — | — | ||
| Wednesday | — | — | ||
| Thursday | — | — | ||
| Friday | — | — | ||
| Saturday | — | — | ||
| Sunday | — | — |
Generated by Free Fasting Calc — free intermittent fasting tools.
How to make your printable fasting schedule
Pick a schedule from 12:12 to OMAD and type the time you usually finish your last meal. Then make four choices.
- Length: 1 week (7 rows) or 4 weeks (28 rows).
- Times: filled in for you, or blank lines to write in.
- Paper: A4 or US Letter, so the page size matches the paper in your printer.
- Weight column: tick it if you want a place to note your weight.
Every sheet has a “How it felt” column for a few words about the day. Press Print or save as PDF when the preview looks right. The controls above the sheet are left off the printout.
How to save it as a PDF instead of printing
The button opens your browser’s print window. Where it asks for a printer, choose Save as PDF (on some computers it is a PDF button or menu). Then save the file to your phone or computer. A PDF is handy for a tablet, a notes app or a message to a friend who is fasting with you.
How the times are worked out
The sheet uses the same sum as the fasting calculator. Your fast starts at your last meal and runs for the hours in the schedule. The eating window opens when the fast ends and closes 24 hours after your last meal, at the same clock time.
| Schedule | Last meal | Fast column | Eating window column |
|---|---|---|---|
| 14:10 | 8:30 PM | 8:30 PM → 10:30 AM | 10:30 AM → 8:30 PM |
| 16:8 | 8:00 PM | 8:00 PM → 12:00 PM | 12:00 PM → 8:00 PM |
| 18:6 | 7:00 PM | 7:00 PM → 1:00 PM | 1:00 PM → 7:00 PM |
Each row on the sheet shows the same times. If your weekends run later than your weekdays, print the blank version and write each day’s times by hand.
Using it as a fasting log
The notes column turns the sheet into a simple log you keep on paper. Write what you ate to break the fast, how hungry you were or how you slept. After a week or two, the notes show which days went well and which times need moving. If you would rather log fasts on your phone, the fasting timer records each fast and can download your history as a spreadsheet file.
Before you stick it on the fridge
Check with a doctor before this sheet goes on the fridge if you are pregnant or under 18. That advice matters too for diabetes managed with insulin or a sulfonylurea. After any eating disorder, we advise leaving this sheet blank and talking to a doctor.
If you are new to fasting, our schedule chooser starts you at 12:12 and suggests adding an hour or two a week from there. A 23-hour OMAD sheet is a long way from that first step. On a day when the printed times don’t fit, a shorter fast is fine. Note it in the How it felt column and go back to the plan the next day.
Related tools and guides
The schedule chooser suggests which schedule to print from your answers about your day. To compare all six schedules before you print, see the schedules overview. The beginner’s guide covers the first few weeks.
Frequently asked
How do I get my intermittent fasting schedule as a PDF?
Set your schedule and last meal, then press Print or save as PDF. In the print window, choose Save as PDF (or your computer's PDF option) as the printer instead of a real printer. The file then saves to your device like any other download.
Can I print a whole month of fasting days?
Yes. Choose 4 weeks and the sheet grows to 28 rows, labelled Week 1 to Week 4. Every week has the same times as the first, so pick a schedule you plan to keep for the month.
Is there a blank intermittent fasting template I can fill in by hand?
Choose Blank to write in. The fast and eating-window columns then print as empty lines, so you can write different times on different days. The day, notes and optional weight columns stay the same.
Does the printable schedule work for 16:8 and OMAD?
It has six schedules: 12:12, 14:10, 16:8, 18:6, 20:4 and OMAD, which it counts as a 23-hour fast. On 16:8 with a last meal at 8 pm, each row shows a fast from 8:00 PM to 12:00 PM. The eating window runs from 12:00 PM to 8:00 PM.
Is the fasting schedule template free?
Yes. There is no signup and no email to give. The times are worked out in your browser and nothing you choose is sent anywhere.