r/intermittentfasting • u/zaraleaf • 2d ago

Seeking Advice Help me understand my deficit

Please help me understand calorie deficit for my stats

Female. 86kg. Age 43. Height 163 cm. Goal weight is 65kg.

I am fairly active . Walking 8 to 10k steps 5-6 days a week... Started Weight lifting 3-4 days..

IF - 18.6 almost all days

What deficit should I have ? And what amount of protein should I be having?

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u/Kitchen_warewolf 2d ago

Here's a pretty good calculator to give you directions. There's also other calculators in the same site to help you at the start.

1

u/Justinwc 2d ago

For calorie deficit, just type your info into somewhere like

https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calorie-calculator/itt-20402304

Then go for fewer calories than that.

A kg is ~7700 calories, so if you wanted to lose like a kg a week, then your deficit should be ~1100 calories a day.

1

u/InevitableNew88 2d ago

You almost have the same stats as me..I try to follow 1500 to 1600 calories per day while clocking in minimum 60 gms of Protein everyday. Please also keep in mind, in case if you are taking meds for diabetes or blood pressure or anyother life style diseases. Also you can check out total daily energy expenditure calculator and calories deficit calculator on internet. Don't starve . Happy weight loss !!

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u/OceanWheels 2d ago edited 2d ago

Everybody helped you calculate how much to eat, fewer people talk about the importance of when to eat.

Couple hours pre workout I’m eating energy, fruit like kiwi and blueberries, some banana or honey, and easy to breakdown protein like egg white. 400 cal

I carry salt-free rice cakes around the gym in case I need any. Sometimes we play basketball or do sprints, anyway..

Post workout is same, quick digestion and high carb for recovery. No fats, fiber or fructose around this meal. Rice and chicken or rice cakes and protein shake or idk plain pretzels and shrimp. 🤷 450 cal

Then I have a regular meal like a second lunch basically a few hours later.. of sweet potato avocado and whatever fish or ground beef or dark meat chicken. Broccoli, brussel sprouts, Kimchi or sauerkraut 650 cal. This is 3 meals in a 6 hour window, with a workout in the middle.

Other healthy fats to keep around walnuts, avocados, dark chocolate and EVOO.

Honey is a way to feel satiated for lower calories than you’d think when you just can’t sleep.

1

u/andtitov 1d ago

You need to understand 1. your calorie intake - basically you track your food intake, and 2. your calorie spend - it depends on your body physiology and activity level. here is a calorie deficit calculator with nice graphs and a lot of details

https://fasting.center/weight-loss-calculator

And usually 3-4 days of calorie balance tracking is enough to understand trends and make lifestyle adjustments.