16:8 fasting schedule,
made simple.

Updated October 3, 2026 · General information, not medical advice.

What 16:8 means

A 16:8 schedule splits each 24-hour day into two parts: a 16-hour fasting stretch and an 8-hour eating window. Because your overnight sleep sits inside the fast, a big share of the 16 hours goes by while you’re in bed. That’s a big reason it’s the most common place people start with time-restricted eating.

During the fast, most people stick to water, plain tea or black coffee. In the eating window you eat your normal meals. 16:8 is a timing pattern, not a diet, so it doesn’t tell you what to eat.

Example 16:8 schedules

Pick the window that fits the meals you least want to give up. All three of these are 16:8:

• Early window — 8 AM to 4 PM. Breakfast and lunch, an early dinner, then the fast runs until breakfast the next day. Good if you train in the morning and don’t mind skipping late dinners.
• Midday window — noon to 8 PM. The most popular version. You skip breakfast, eat lunch and dinner, and stop after dinner. It fits most 9-to-5 days and social dinners.
• Late window — 2 PM to 10 PM. For night owls and late shifts. Your first meal is a late lunch.

You don’t need the same window seven days a week. Plenty of people keep a set window on weekdays and shift it on weekends. What matters for tracking is knowing when your fast started and when it ends.

How to start 16:8

1. Pick your window from the examples above.
2. Ease in. If 16 hours feels like a jump, start with 12 or 14 hours and add an hour every few days.
3. Start a timer when you finish your last meal so you always know your exact end time.
4. Be flexible. A late dinner one night doesn’t break anything. Start the next fast when you finish eating.

Tracking 16:8 with PBros

PBros has 16:8 as a one-tap preset. Tap it when you finish eating and the timer shows your elapsed time and the exact clock time your fast ends. Forgot to start it? Set the start time back so it’s accurate. A Home Screen widget and Lock Screen Live Activity show your live fasting time without opening the app, and the Apple Watch app runs the same timer on your wrist.

When 16:8 feels routine, the same screen has 18:6 and 20:4, OMAD, 24h and custom lengths. Your streak and history stay on your iPhone, with no account.

Track your 16:8 window with PBrosOne-time $4.99 · No subscription · No ads · No account

FAQ

Does sleep count toward a 16:8 fast?

Yes. The fast is simply the hours between your last meal and your next one, so the time you’re asleep counts.

Can I drink coffee during a 16:8 fast?

Many people have black coffee, plain tea or water during the fasting hours. Anything with calories is usually saved for the eating window.

Do I have to do 16:8 every day?

No. Many people do it on weekdays and relax on weekends. PBros lets you start a new fast whenever you finish eating.

Is there a free-to-try or subscription version of PBros?

No subscription. PBros is a one-time $4.99 purchase with every feature included — no ads, no account.

Related guides

PBros is a timer and reminder app. It doesn’t diagnose, treat or give medical advice. For adults 18+.