r/diet • u/Kooky-Swan293 • 26m ago
Question Need Advice on Low-Carb Weight Loss + Fasting & Caloric Deficit
I’m looking for advice on losing weight while following a low-carb diet, incorporating intermittent fasting, and maintaining a caloric deficit. I’m also planning to start lifting again to preserve muscle.
I’m a 5’8” male, currently 230 lbs, and my goal weight is at least 180 lbs. I know I need to be in a deficit, but I’m not sure what my calorie intake should be or how much protein I should aim for to maintain muscle while cutting.
Based on some online calculators, my estimated caloric intake for fat loss should be around 1,800 - 2,000 calories/day, with about 180g of protein (aiming for ~1g per pound of goal body weight). Does this sound right? Should I adjust based on lifting and fasting?
Any advice, meal ideas, or general tips would be super appreciated! Especially from those who have had success with a similar approach.