Subsonic .223's have always made me smile. If you go with a bullet less than 55gr, you will not get much better ballistics than a regular .22LR subsonic. Now if you have a fast twist barrel, say 1-7 or 1-8, then go with the 75-80gr bullet at 1000fps to maximize your BC, and give the maximum return on energy retention. I prefer just using subsonic rimfire ammunition, as it is just too efficient as-is, and you have a multitude of platforms to use it in (bolt rifles, semi rifles, semi handguns, etc). It is also a bit more "anonymous", and sometimes when you are silent, you also want to be discreet and anonymous. For centerfire subsonic options, a .300 Whisper maximizes subsonic and energy retention with 220-240 gr. bullets in the correct twist barrels, and can be put in those AR platforms, if needed.