Decide on the Intermittent Fasting method you want to use (16/8, 5:2, etc.).
Determine the start and end times of your eating window for each day of the week.
Create a spreadsheet or calculator that allows you to input your eating window start and end times for each day of the week.
Calculate the total number of hours you will be fasting each day.
Add up the total number of fasting hours for each day of the week to get the total number of fasting hours for the week.
Calculate the average number of fasting hours per day for the week.
Use the calculator to adjust your eating window start and end times to achieve your desired number of fasting hours per day or per week.
Optional: Add in a weight loss calculator that takes into account your calorie intake during your eating window and your basal metabolic rate to determine how many calories you need to cut to achieve your desired weight loss goals.