How it works
A plan that starts where you are
Two minutes to set up. A gentle first step. Then your own numbers tell you what to do next.
1. Tell the coach about you
Setup is a short conversation. The coach asks for your numbers, your daily routine, and, only if you want to share them, any health conditions or medicines. It takes about two minutes, and you can look around with sample data first.
Before any plan is made there is a safety check. If fasting is not appropriate for you, Metabo says so plainly and does not build one. Everything else in the app still works. Read who should not fast.
2. Start gently, step up when it feels easy
Most people start at 12:12 for two to three weeks. Your eating window is placed around your actual day, not a generic one. When a schedule feels routine, the coach suggests the next step on the ladder. Nobody is pushed up it.
| Schedule | Fast : eat | In short |
|---|---|---|
| Gentle | 12:12 | An overnight fast. Where most people should begin. |
| Circadian | 13:11 | Eat within daylight. One step up from 12:12. |
| Builder | 14:10 | The usual bridge between 12:12 and 16:8. |
| Classic | 16:8 | The most studied pattern. |
| Extended | 18:6 | A tighter window once 16:8 feels routine. |
| Warrior | 20:4 | One large meal and a short window. |
| OMAD | 23:1 | One meal a day. Demanding; not a starting point. |
| 24 hours and longer | Supervised only | Locked unless a clinician is supervising. These are not for self-directed fasting. |
During a fast: water, black tea and black coffee are fine. The timer shows where you are, and the stages it names are deliberately given as ranges, because timing varies from person to person.
3. Log food and body, protein first
A day has five places to eat: breakfast, a morning snack, lunch, an evening snack and dinner. If you skip a meal, mark it skipped, so an empty meal is not mistaken for a forgotten one.
- Protein target. Set from your goals, so the weight you lose is mostly fat, not muscle.
- Micronutrients. Fibre, sodium, potassium, magnesium, calcium, iron, zinc and vitamins D, B12 and C, where the food list knows them. A value we do not know is never counted as zero.
- Body. Weight, body fat, muscle, water and bone mass, typed in or imported from a smart-scale export (CSV). Only weight is required.
4. Ask the coach, check its working
Ask how things are going and the coach reads what you logged: fasts finished, finish rate, consistent weeks, protein hit rate, and the trend in weight, fat and muscle. Each answer shows the figures it used and what they were taken from.
Once a month, the coach sits down with you for a review of the month as a whole, rather than the last few days.
What the coach will not do. It does not diagnose, interpret lab results, give health scores or suggest changes to any medicine. For anything medical, it sends you to your doctor.
Guest or account
You can use Metabo as a guest: everything stays on your device. Create a free account to save online and use the same data on another device.