One meal a day — roughly 23 hours fasting, 1 hour eating. Enter when you finished your meal and find out exactly when tomorrow's meal lands.
Your 23-hour window opens at —
Making OMAD work: the single meal has to be substantial — this is where most people fail. Think a full dinner plus more, not a normal-sized plate. Undereating day after day is what makes OMAD unsustainable.
A typical OMAD rhythm: dinner at 7pm, next dinner at 7pm. Many people find a consistent mealtime trains hunger to arrive on schedule within a week or two.
OMAD is advanced fasting. Build up through shorter windows first, and treat any dizziness, persistent fatigue, or hair loss as a signal to widen the window.
Getting enough protein in one meal is the challenge — most people aim for a large protein-centered meal. Strength training plus adequate protein matters more than meal timing.
Water, black coffee, and plain tea are the standard fasting drinks. Keep them calorie-free during the fast.
Some people thrive on it for years; others use it a few days a week. There's no moral hierarchy of fasting lengths — only what you can repeat.
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.