Hi I’m a solid week into maintaining 20:4 but I am curious how many calories I should be in taking per day during the 4hr eating window? My average right now is 1,600 calories on top of being sedentary at work but 20-40mins of yoga at home on week days and 1-2hrs at the gym doing strength training Fri/Sat/Sun. I’m trying to make sure I’m in taking enough nutrients in those calories but don’t want to ruin my progression with too many calories overall. Any insight is greatly appreciated!
Google “TDEE calculator” and enter your weight, height, sex, and activity level. That will tell you your Total Daily Energy Expenditure (TDEE), the amount of calories you need to maintain your current weight. To lose weight at an average rate of 1 pound a week, subtract 500 from your TDEE.
Track down one of the TDEE calculators out there and plug in your stats. This will give you a ballpark of what you burn daily. Then simply adjust for your body and your goals over time. All things being equal, a 500 calorie cut a day is 1 lb lost per week.