Two good general reccommendations:
- The more you can eat whilst still achieving your goal, the better
- It would be unwise to consistently eat less calories than the number you get if you take bodyweight in lbs and multiply it by 11.
- If you want to take in fewer calories than this, then it's best done with fasting than with a longterm daily calorie deficit. Otherwise you risk slowing your metabolism.
My opinion: Eat about 20% below maintenance, UNLESS you’re fasting. Then you can eat less. If you’re OMAD, then a little less, but not necessarily longterm.
I used to set a minimum calories per day. But now, I don't. Although I think it's good to be able to lose weight eating a decent amount of calories, I don't think we need to hit a suggested minimum if we are fasting often.
You may burn 2000 calories per day, but what if 500 came from food and 1500 came from your fat stores? How many days per week is that a good idea?
There are people out there who will perform an extended fast, then eat a small meal and then go straight back into an extended fast.
My current position on what is the healthiest, is for you to eat a decent amount of calories when you do eat, but to fast long and often to take care of your fat loss goals.
If I was on a fat loss plan, I'd probably eat one meal per day, or two meals every other day, as my base, but then would work in some longer fasts as well to speed up results.
Whether you should start there or not depends on your temperament, what you're used to, whether your very sugar dependent or not and how stressful your life is. You may need to ease into being a fast burner and short intermittent fasts until your body or more likely your mind gets used to the idea.