Hello! I (22F) want to get back into IF because recently by BED has taken over and I’ve gained about 40 pounds. I’m extremely uncomfortable with myself, and I can definitely feel my mental health struggling as I’m not eating the best.
How many calories do you all typically consume even when IF?
Personally I don’t normally count calories except for two days when I go low calorie, like 1000 calories for the day.
The other days I try to eat normally but only between 11 AM to 6 PM. Most of the time I have a decent diet and I don’t stress eat that much.
So by eating at a maintenance level most days and going low cal 2 days a week I can usually drop about a lb a week.
As many as you need to reach your goals. Calories needed to gain/lose weight are specific to each individual. Use a BMW calculator such as https://www.calculator.net/bmr-calculator.html and go from there. A common deficient to aim for is 500 a day less than what you would need.