Fasting Protocol Planner (+ Electrolyte Assistant)

Build a realistic intermittent fasting plan in minutes: no sign-up, no fluff. This tool generates a day-by-day timetable for 16/8, 18/6, 20/4, or OMAD (22/2). Beginners get a gentle ramp from shorter fasts; intermediate users ramp faster; advanced users can hit target from day one and optionally add a single 24-hour fast. You also get conservative guidance for sodium, potassium, and magnesium so hydration doesn’t become guesswork....

Why this planner is different

• Outcome, not hype: you leave with a concrete 7-14 day schedule-feeding windows, fasting hours, and a shareable link.

• Electrolyte awareness built-in: conservative daily ranges with plain-English equivalents (e.g., grams of salt or KCl). It’s educational, not medical advice.

• Fast and private: everything runs in your browser. No trackers, no accounts, easy export to print or text.

• Honest defaults: consistency beats theatrics. We prioritize a plan you can actually follow.

How it works

1. Choose your experience level and fasting protocol (16/8, 18/6, 20/4, or OMAD).

2. Set the start date and the time your eating window begins (for example, 12:00).

3. Pick a plan length (7, 10, or 14 days). Optional: a single 24-hour fast on the final day for intermediate/advanced users.

4. Build the plan. Copy, print, download, or share the link with a coach or accountability group.

Electrolyte Assistant (informational)
The assistant estimates conservative daily ranges by fasting length for sodium, potassium, and magnesium, with rough conversions into table salt and KCl equivalents. Everyone’s needs vary; food-first sources are preferable; supplement choices should be discussed with a professional-especially if you have kidney, heart, or blood pressure issues.

Who should not use fasting unsupervised
Skip this tool and speak to a clinician if you are pregnant, under 18, underweight, have a history of eating disorders, diabetes managed with medication, or kidney/heart conditions. If you feel unwell, eat and reassess. Discipline is useful; denial is not.

What to expect
Shorter feeding windows can help appetite control and simplify decision-making. Results depend on adherence, sleep, activity, and overall nutrition. This planner gives structure; your consistency delivers outcomes.

Call to action
Open the planner, generate your 7-14 day schedule, and start with a protocol you can sustain. Share the link, track how you feel, and iterate. Momentum beats perfection.