Intermittent fasting question? Calories?

[Realman10]

Hi,

I have some questions about intermittent fasting and the amount of calories I should eat.

I am a man, 1m80cm, 90 kg.

I started intermittent fasting a few weeks ago, I eat between 12 pm and 8 pm.

I want to lose 8 kg pretty quickly and maintain my muscles as much as possible.

I workout 4 times a week. 1 session is 90 minutes:first part is 45 minute weight lifting session and second part is 45 minute walking uphill. I burn around 300-600 calories per session.

I need 2'000 calories to stay at my current weight. So I thought about cutting the calories by 20% to lose weight.

So I aim for 1'600 calories. (160-180 grams of proteins and 150 grams of carbs per day)


1) I am aiming for 1'600 calories to lose weight. For the days I workout, should I add the calories I burnt? for example, add 1'600 calories to 500 and eat 2'100 calories the days I workout? I am afraid that if I eat only 1'600 calories the days I workout, I'd be very very hungry (but it's maybe a limiting belief). What do you think?

2) To preserve muscles, I am eating 2 grams of proteins for 1 kg of my weight, so 160-180 grams. Regarding the carbs, is 150g ok? too much? too little?
I am having the rest of my calories with healthy fats ( salmon, avocado, nuts, etc). What do you think about the amount of carbs I am eating?

3) I eat 3 times during my intermittent fasting window.
12pm: meal 1: carbs, fats + protein + vegetables
3pm: snack: protein + fat
7pm: protein + fats + carbs + vegetables
What do you think?

Thanks in advance for your suggestions!

[faithbrah]

a lot to unpack here so i'll leave the rest to someone else, but here are a few things:

- IF is purely preference, you don't need to do it if you'd rather eat "normally"
- it's extremely unlikely your maintenance is 2000 calories @ 180 cm/90 kg
- if i recall correctly, intermittent fasting isn't optimal for muscle preservation (someone correct me if i'm wrong)

[Realman10]

a lot to unpack here so i'll leave the rest to someone else, but here are a few things:

- IF is purely preference, you don't need to do it if you'd rather eat "normally"
- it's extremely unlikely your maintenance is 2000 calories @ 180 cm/90 kg
- if i recall correctly, intermittent fasting isn't optimal for muscle preservation (someone correct me if i'm wrong)

Thanks for the answer! I had used the app myfitnesspal app to calculate it and from what I am seeing now, I had made mistake.
I've used the myftiness pal calculator and my BMR is 2'780 calories per day.
Thanks for pointing that out!!!
So should I aim for 80% of that using intermittent fasting? SHould I add the calories of my workouts? For example: 80% of 2'780 is 2'200. Then I add the calories of my workout?

[AdamWW]

You're massively overcomplicating things...

You don't NEED to intermittent fast... it won't in and of itself cause more fat loss or muscle gain

You don't need to worry about 80% adjustments to calories or weird formulas

Pick a reasonable calorie number, eat that for a couple weeks, and monitor your weight loss progress... make adjustments based on the scale.

[Markype]

You're massively overcomplicating things...

You don't NEED to intermittent fast... it won't in and of itself cause more fat loss or muscle gain

You don't need to worry about 80% adjustments to calories or weird formulas

Pick a reasonable calorie number, eat that for a couple weeks, and monitor your weight loss progress... make adjustments based on the scale.

I second this

[Mrpb]

Hi,

I have some questions about intermittent fasting and the amount of calories I should eat.

I am a man, 1m80cm, 90 kg.

I started intermittent fasting a few weeks ago, I eat between 12 pm and 8 pm.

I want to lose 8 kg pretty quickly and maintain my muscles as much as possible.

I workout 4 times a week. 1 session is 90 minutes:first part is 45 minute weight lifting session and second part is 45 minute walking uphill. I burn around 300-600 calories per session.

I need 2'000 calories to stay at my current weight. So I thought about cutting the calories by 20% to lose weight.

So I aim for 1'600 calories. (160-180 grams of proteins and 150 grams of carbs per day)


1) I am aiming for 1'600 calories to lose weight. For the days I workout, should I add the calories I burnt? for example, add 1'600 calories to 500 and eat 2'100 calories the days I workout? I am afraid that if I eat only 1'600 calories the days I workout, I'd be very very hungry (but it's maybe a limiting belief). What do you think?

2) To preserve muscles, I am eating 2 grams of proteins for 1 kg of my weight, so 160-180 grams. Regarding the carbs, is 150g ok? too much? too little?
I am having the rest of my calories with healthy fats ( salmon, avocado, nuts, etc). What do you think about the amount of carbs I am eating?

3) I eat 3 times during my intermittent fasting window.
12pm: meal 1: carbs, fats + protein + vegetables
3pm: snack: protein + fat
7pm: protein + fats + carbs + vegetables
What do you think?

Thanks in advance for your suggestions!

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