16:8 intermittent fasting/exercise... am I doing this right?

jen_2286

I'm 28, 5'4" and I weigh 157lbs. My goal weight is 130lbs. I've calculated my BMR at 1440 and my sedentary TDEE at 1720. I'd prefer to use my sedentary TDEE for calculations and then add exercise calories on as I don't always consistently do the same amount of exercise each week, but at the moment I'm just using my BMR figure anyway.

I've recently started doing 16:8 intermittent fasting, eating 1440 calories a day split over 2 meals. I use my exercise bike for 45 minutes each day and I also now walk between 8,000 - 10,000 steps daily (up from 2,000 - 3,500 steps). I don't eat any of my exercise calories back.. does this seem ok? I'm also hypothyroid which makes weight loss a little more difficult than I'd like it to be. I'd appreciate any advice I've read so many conflicting things about weight loss that now I don't know what to believe.

mymodernbabylon

You have only 27 lb to lose, so I would not set your deficit for any more than 15% from TDEE. That is 1462. You should then eat at least 50% of your exercise calories back or you will be in too deep a deficit.

lthames0810

Under "Groups" there's one for intermittent fasting. You might post your question there.

rybo

Regardless of your eating schedule, you are eating too little in my opinion.

WalkingAlong

Funny, I was going to say that eating less than 300 calories below what you burn is going to cause some really slow weight loss even if you log perfectly accurately, which none of us do. If you're a great logger and 'eat back' you should lose around 2-3 lbs. per month.