Intermittent Fasting

PT Tracker includes a dedicated intermittent fasting (IF) tracker that works alongside your nutrition logging. Pick your protocol, start the timer, and build consistency with fasting streaks.

Supported protocols

Choose the fasting method that fits your lifestyle:

• 16:8 — Fast for 16 hours, eat within an 8-hour window. The most popular starting point.
• 18:6 — A slightly tighter window with 18 hours fasting and 6 hours eating.
• OMAD (One Meal A Day) — A single eating window, typically around 1 hour. Best suited to experienced fasters.
• 5:2 — Eat normally for 5 days per week and restrict calories to around 500–600 on the other 2 days.

You can switch between protocols at any time. Your history preserves which protocol you used for each fast.

The fasting timer

Tap Start Fast to begin your timer. The countdown shows:

• Time elapsed in your current fast
• Time remaining until your eating window opens
• A progress ring that fills as you approach your target

When your fasting window ends, you’ll receive a notification letting you know it’s time to eat. The timer works in the background, so you can close the app and get on with your day.

Eating window

During your eating window, the timer flips to show how much time remains before your next fast begins. This helps you plan your meals and make sure you’ve hit your macro targets before the window closes.

Fasting streaks

Consistency matters more than perfection. The streak counter tracks consecutive completed fasts:

• Complete a fast within your chosen protocol to extend your streak.
• Missing a day resets the counter, but your full history is preserved — one bad day doesn’t erase weeks of progress.

Your current streak and longest streak are both displayed on the fasting screen and can be added as a dashboard widget.

Tips

• If you train fasted, schedule your workout near the end of the fast so your post-workout meal falls within your eating window.
• The activity tracking fuelling guides adjust advice based on whether you’re currently in a fasted state.
• Start with 16:8 if you’re new to fasting. It’s the most sustainable protocol for most people.
• Use calorie banking alongside 5:2 to manage your weekly totals more flexibly.