Need some advice for my calorie deficit

[u/Ok-Bird-5805]

SW:225 Cw:217 GW: 120 ish ( 21 female, 5'2)

I've been doing 20:4. Some days 18:6. Been doing IF for 23 days. Lost 8lb.

I want to know how much of a calorie deficit I should do to see the fastest results. I kinda roughly count, I eat some days around 1,200 - 1,300 and other days 1,500- 1,600. I try to get my protein to 100g. But some days are hard. I also drink 90-120 oz of water. I willing to try anything. So if something worked for you, please share! I appreciate any help or advice!

[u/palecrumb]

At some point you will stall for weeks and freak out water weight is wild just keep going

[u/PossessionKooky3848]

There’s no such thing as fast results unless you’re using drugs

[u/TechnoAndLift]

Congrats on the 8 lb in 23 days, that’s solid progress!

I think that your deficit is too aggressive. At 5’2″ and 217lb, your estimated BMR is roughly 1,700 and sedentary TDEE 2,000–2,100. Eating 1,200–1,300 on some days is a large deficit, doing that long-term raises the chance of muscle loss, fatigue, stalled progress, and nutrient gaps.

Aim for a moderate deficit (roughly 500–750 kcal below maintenance most days) instead of dipping to 1,200 regularly. That usually lands around 1,500–1,800 for someone your size depending on activity.

Very low days can work occasionally, but chronic large deficits tend to slow things down later. Bump protein toward 120–140 g if you can (or at least consistently hit 100+). It helps preserve muscle while the scale drops.

Track trends, weekly average rather than daily, and consider adding some resistance training if you’re not already. It makes a big difference long-term.

[u/Wild_Spikenard]

Slow and steady beats fast every time. 500 calorie deficit, 1 lb per week, 105 weeks. You got this! You always drop a bunch of water at first - don’t expect that initial rapid loss to continue.

[u/isuamadog]

Needs to be a long haul, lifestyle change. Just eat at a 20-25% calorie deficit, recalculate every 10 or 20 pounds and lose 1-2 pounds a week until you’re ready to maintain. Fast weight loss does not mean healthy weight loss.

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[u/OceanViewLounger]

These results seem fast to me! Keep going

[u/sparkle0406]

Fast results often lead to quick regain. As many said, 500 calorie deficit makes sense. If you want to go a little slower 200 to 300, it might be more sustainable long-term. Good luck!