Hi, for those of you who combine the two how did you figure out what the right calorie budget should be?
I use myfitnesspal.com or the app depending on your choice. And it does the math for me and I just enter in the foods. Sorry if that wasn’t much help but hope you find your way. I’d say just don’t over eat your calories and with IF you should see results, and definitely drink plenty of water. I always say to myself that if the pee ain’t clear then it’s time for another cup of water. Stay hydrated ✌️
Look for something called a TDEE calculator. Use that as a guideline for you daily/weekly caloric intake to reach certain goals. Any of them should be close enough to judge a deficit. A quick google search found this one.
TDEE subtract 500 kcal, and you have your daily calorie intake. (No less than 1200 for females and 1500 for males). You can do less calorie deficit if you want. -500 is for fast and sustainable weight loss. Use the TDEE calculator to help you with calculations.
Macros are also very important. I had these misconceptions that IF promotes a high protein diet. It’s between 20 and 30% by Jason Fung, which is a moderate level. You have to figure out your fat and carbs intake. Do your research and learn about healthy foods and macros. TDEE calculator has three macro options for you. MyFitnessPal, where you can journal your meals, has an automatic % of macros, but you can change them as you need them. They are more apps on a market helpful in CICO.
It’s not necessary to do CICO with IF. I started it after 3 weeks on IF and found it helpful. It gives me control and confidence in what and how much to eat to lose weight a healthy way.
Good luck!