Hi, just started! 16:8, 45F, SW:330. How do I know how many calories I can have in my fasting window for maximizing weight loss without being unhealthy?
I love this calorie calculator. It gives you a suggested amount based on your age, gender, height, weight & activity level.
Find a TDEE calculator online. Answer accurately and stay in a deficit DURING your window.
And start walking when/where you can. Park further away, unload the groceries in more trips than you normally would, use the bathroom furthest away at work etc.
And, be mindful that IF sometimes take 6-9 weeks to see the scale start moving
At your starting weight I wouldn’t try to change too much too fast to set yourself up for long-term success. I would keep eating more or less what you already eat maybe just add more veggies and try to walk every day for at least 20-30 min. Just with that, you should start seeing progress in a few weeks. Maintain 16:8 and once you feel comfortable and start seeing progress then start looking at your calories more closely. Naturally, you will get excited and start eating better and doing more exercise once you see yourself losing weight. Best of luck this is a great community someone here can always help you out if you feel stuck.