Warrior Diet Schedule Calculator (20:4)
Calculate your Warrior Diet 20-hour fasting window and 4-hour eating window.
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Frequently Asked Questions — Intermittent Fasting Calculator
What is the Warrior Diet?+
Created by Ori Hofmekler, the Warrior Diet allows limited raw foods (small amounts of vegetables, fruits) during the 20-hour fast, then a large dinner in the 4-hour eating window. It mimics ancestral eating.
Warrior Diet vs OMAD — which is better?+
Warrior Diet (20:4) allows some raw food during the fast making it more sustainable than OMAD. OMAD (23:1) produces stronger autophagy but is harder to maintain long-term.
Is the Warrior Diet effective for fat loss?+
Yes — fat oxidation is enhanced during the 20-hour fasted state. Studies show benefits similar to 16:8 but the Warrior Diet has less research. Best for people who prefer one large evening meal.