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14:10 fasting

Fourteen hours without food, ten hours to eat. It reaches the start of Fat Mobilisation, and it fits around a normal day better than any longer schedule does.

The right choice if 16:8 has been ending early, or if you want a schedule you can keep on a weekday with dinner plans.

Burn's timer at 12 hours 17 minutes, the stage pill reading GLYCOGEN LOW

Burn's timer at 14 hours 36 minutes, the stage pill reading FAT RELEASE

Burn's Choose a Plan sheet, with 14:10 among the beginner plans

Where a 14:10 finishes

At the 14h boundary, as Fat Mobilisation opens

0-3hFed State

3-8hEarly Fasting

8-14hGlycogen Depletion

14-18hFat Mobilisation

18-24hKetosis Entry

24-48hFat Burning

Three stages complete, and the fourth just beginning. On the timer screen, where space is tight, Glycogen Depletion shows as GLYCOGEN LOW and Fat Mobilisation as FAT RELEASE.

A day on 14:10

Ten hours is enough room for three meals

This is the reason people stay on it. Breakfast is not cancelled, dinner is not rushed, and nothing needs explaining to anyone you eat with.

8AM TO 6PM

The standard version

Breakfast at eight, dinner finished by six. The fast runs through the evening and overnight, which is the easiest stretch to hold.

10AM TO 8PM

For late dinners

Skip breakfast, keep the evening free. Better if you eat out often or cook late for a family.

WEEKDAYS ONLY

Five days, not seven

A schedule you keep on weekdays beats a stricter one you abandon on Saturday. Burn counts the fasts you finish.

14:10 or 16:8

Two hours of difference, and one real trade

A 16:8 reaches deeper into Fat Mobilisation and gets closer to Ketosis Entry. A 14:10 is easier to hold every single day. Which matters more depends on which one you will still be doing in a month.

14:10

Fits a normal social life. Reaches the start of Fat Mobilisation. Rarely needs a hard hour managed.

16:8

Two more hours in Fat Mobilisation. Usually means dropping a meal, and hour 14 needs a plan.

Compare all nine → The 16:8 guide →

Moving up is one tap

14:10 sits among Burn's beginner plans, next to 11:13, 12:12 and 13:11. Switch when the current length stops taking effort, and your history follows you across.

All schedules →

Burn's start fast sheet, where the plan and start time are set

Making it stick

Fourteen hours is short enough to do every day

Let sleep do the work

Eight hours asleep leaves six waking hours of fasting, split either side of the night. That is why this length rarely feels like discipline.

Fix the window, not the willpower

Pick the ten hours that match your week and keep them the same. A stable window beats a strict one.

Watch the streak, not the scale

Burn tracks completions, streaks and twelve personal records. Consistency is the thing this schedule is good at, so measure that.

The beginner guide →

Burn's streak detail screen showing a 61 day streak, a milestone ladder at 7, 14, 30, 60 and 90 days, and a Streak Freezes card

Burn's Fast Complete screen showing duration, the stage reached and effort

What the 14 hour boundary means

Burn names Fat Mobilisation at 14 hours because a timer has to draw a line. Nothing switches on at a stated hour, and onset varies with your last meal, your activity, your sleep and your metabolism.

Who should get advice first

Speak to a doctor before starting if you are pregnant or breastfeeding, have a history of eating disorders, manage diabetes, take medication timed to meals, or are under 18.

Start a 14:10 tonight

Pick the plan, set your window, and Burn handles the clock, the stages and the streak.

Download free on the App Store

iPhone, iPad, and Apple Watch. Requires iOS 18 or watchOS 11.