Lifestyle check
Five short steps. Your answers stay in this browser tab.
Quick safety check
Before you begin, please answer a few questions. They help us decide whether intermittent fasting may suit you. This is general information, not medical advice.
Do any of these apply to you?
This check is only a screening. Intermittent fasting is not suitable for everyone, so ask your doctor if you are unsure.
About your body
Other measurements cm, optional
Movement
Food and drink
Sleep and stress
Habits
Where to start
Daily nutrition guide
This tool is for general information and is not medical advice or a diagnosis. BMI and BMR estimates are less accurate for athletes, older adults and during pregnancy. If a result worries you, talk to a doctor or other health professional.
Daily log
Enter today's numbers. They're compared with your baseline answers.
Not sure? Estimate calories from foods
Rough estimates for the portion described (typical sizes, cooked unless stated). Real portions, cooking and brands vary, so treat the total as a guide. The total fills the calories field above, and you can still edit it.
Exercise
How to do it
Measurements cm, optional. Take them weekly or monthly and leave blank on other days.
If the print dialog does not open, press Ctrl or Cmd + P.
If printing shows a blank page, save the printable page, then open the file in your browser and print it from there.
Edit translations
Edit the text for the selected language. Changes apply right away and are saved in this browser. Keep placeholders such as {0} and {1}: they are replaced by numbers or names. Keep the English line as it is, it is the key.