Intermittent Fasting Tracker Template (Printable PDF & GoodNotes)
A monthly intermittent fasting log on two pages. At the top, write your method (such as 16:8) and eating window. Then each day has columns for when the fast started, when it ended, total hours, how you felt and notes, with space at the end to write what you noticed this month.
- Printable US Letter8.5 × 11 in, white paper
- Printable A4210 × 297 mm, white paper
- iPad / GoodNotesAlso Notability and Noteshelf
- E-ink tabletreMarkable, Kindle Scribe, Boox
Free PDF, 2 pages, undated. No sign-up needed.
Shown for iPad in the Terracotta Sun theme. Printable downloads use white paper (there's a dark mode preview below); the e-ink version is black and white.
2 pages, ready to fill in.
- Page 1, Fasting Log (For personal tracking): Write-in lines for method (e.g. 16:8) and eating window; a table with columns for day, fast started, fast ended, hours, felt and notes
- Page 2, Fasting Log (Days 17–31): A table with columns for day, fast started, fast ended, hours, felt and notes; lined space for "What I noticed this month"
- A “Month” line at the top, so it works for any month and year
Who it's for
People trying time-restricted eating for the first time, those experimenting with different windows to see what suits them, and anyone who wants a record of how fasting affects energy, mood and sleep.
Getting the most from a intermittent fasting tracker.
Start with a gentle method
12:12 or 14:10 are easier starting points than 16:8 for many people. Write the method at the top and stay with it for a couple of weeks before changing.
Log start and end times, then hours
Write the time of your last meal as the fast start and your first meal as the end. Working out hours yourself keeps you honest about the actual length.
Rate how you felt
Energy, hunger, mood, focus or sleep: a word or a 1–5 score in the felt column shows whether the method suits you, not just whether you managed it.
Keep drinking water
Water, and black coffee or plain tea if your method allows them, help with hunger. Many people pair this page with the water tracker.
Talk to your doctor first
Fasting isn't suitable for everyone, including people who are pregnant, have diabetes, have a history of eating disorders or take certain medicines. Check before you start.
Included in 1 planner
This template is a page in this planner. Open it to see everything else that comes with it.
Get it inside a full hyperlinked planner
The intermittent fasting tracker includes this page alongside dated month and week pages for your year, with side tabs and links between every page. Pick your device and theme, preview it free, and pay only when it's right.
- Dated pages for the whole year
- Tap a tab or a date to jump there
- GoodNotes, Notability, Samsung Notes, e-ink and print sizes
Opens the intermittent fasting tracker with the Fasting section switched on.
Or read about the intermittent fasting tracker first.
About this intermittent fasting tracker template
Need help importing it? See devices and apps or the FAQ.
What does the fasting log record?
Your method and eating window at the top, then for each day: fast started, fast ended, hours fasted, how you felt and notes. The second page ends with a reflection box.
Does it work for any fasting method?
Yes. 12:12, 14:10, 16:8, 18:6 or OMAD all work; write your method at the top. For alternate-day fasting, use the hours column for the full fast.
How many days does it cover?
A full month: days 1 to 16 on the first page and 17 to 31 on the second.
Is intermittent fasting safe for me?
It depends on your health. This template is for personal tracking and isn't medical advice. Check with your doctor if you have any health condition or take medication.
