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14:10 Intermittent Fasting Timer and Schedule
A free 14:10 fasting timer: 14 hours without food, then a 10-hour eating window. Finish dinner at 8 pm and the fast ends at 10:00 am. Read who shouldn't fast first.
Before you start
Time-restricted eating isn't right for everyone. Don't use this timer without your doctor's OK if you:
- are under 18, pregnant, breastfeeding or trying to get pregnant
- have diabetes or take medicine that lowers blood sugar
- have or have had an eating disorder
- have a medical condition, are underweight, or take medicines that must be taken with food
Stop and eat if you feel dizzy, shaky, faint or unwell. Drink water during the fast.
Tips
- Start with 12:12 (often just no late-night snacks) before trying longer fasts.
- Water, plain tea and black coffee are usually fine during the fast.
- Break the fast with a normal, balanced meal, not a feast.
- Missed a day? No problem: consistency matters more than perfection.
✅ Rules last checked:
📚 Official sources: Johns Hopkins Medicine: Intermittent fasting
We build every tool from the official rules and re-check them when they change. Always confirm with the official source before you rely on a result.
🛠️ Spotted a mistake or an out-of-date rule? Tell us
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A 14:10 day
On a 14:10 pattern you go 14 hours without food, usually overnight, then eat your meals within 10 hours. If your last meal ends at 8 pm, your fast ends at 10:00 am the next day.
14:10 is a common next step once 12:12 feels easy. What you eat in your eating window still matters most.
| Last meal at | Fast ends (14 h later) |
|---|---|
| 7:00 pm | 9:00 am |
| 8:00 pm | 10:00 am |
| 9:00 pm | 11:00 am |
Not for anyone under 18, pregnant or breastfeeding, with diabetes or blood-sugar-lowering medicine, or with a past eating disorder, unless a doctor says it's OK.
Questions people ask
Who shouldn't do intermittent fasting?+
Anyone under 18, pregnant or breastfeeding, people with diabetes or on medicine that lowers blood sugar, anyone with a past or current eating disorder, and people with medical conditions, unless their doctor says it's OK.
Can I drink during the fast?+
Water, plain tea and black coffee are usually fine. Drink water through the fast.
Does the timer keep running if I close the page?+
Yes. The start time is saved in your browser on this device, so the timer carries on when you come back.