Fast every other day — typically 36 hours (dinner to breakfast-after-next) or a ~500-calorie down day. Pick your start date and see the month mapped out.
Your next fast days:
—
Two flavors: full alternate-day (36-hour fasts, dinner to breakfast-after-next) or modified (about 500 calories on down days). The modified version is where most people start — and where most stay.
Making it stick: anchor fast days to your calendar (Mon/Wed/Fri works well), keep down-day meals simple and pre-decided, and protect sleep — tired brains negotiate with fasts and win.
It's one of the most studied fasting patterns, with solid evidence for weight and metabolic markers — but the best pattern is the one you'll actually repeat.
The strict version: nothing (36h). The modified version: ~500 calories, usually one small meal. Pick one and be consistent.
Light to moderate, yes. Schedule hard sessions on eating days while you adapt.
Save your schedule in Fluent Fast — free forever, no account needed.
Open in Fluent Fast →More calculators: 16:8 · 18:6 · 20:4 · OMAD · Fast end time · Eating window
Powered by Fluent Fast — the free fasting app that teaches you what's happening, celebrates your rhythm, and never charges you.