1200 Calorie Diet
A diet based on 1200 calories daily is the recommended minimum for safe and healthy weight loss.
This is because 1200 calories will generally provide an adequate nutritional intake for most individuals, yet still allows the reduction of calories to the level that most dieters require in order to lose weight.
Many diet plans for weight loss that are developed by nutritionists and health professionals are based on 1200 calories daily.
Diet Basics
This diet plan is centered around the concept of calorie control. If dieters are consuming less calories than they are expending then this will result in weight loss.
Dieters are to consume 1200 calories daily. This will involve the need to consult with either books or online resources that list the calorie content of each food.
Recommended Foods
There are no specific foods recommended on this plan however dieters are likely to experience a greater degree of success when the diet is based on fresh and unprocessed foods including fruit, vegetables, whole grains, legumes and lean proteins.
Featured Recipe
Sample 1 Day 1200 Calorie Diet Plan
| Breakfast 1 cup bran cereal |
| Lunch Tuna sandwich with whole grain bread and low fat mayo |
| Afternoon Snack Nectarine |
| Dinner 3 oz grilled chicken breast |
| Evening Snack 1 small pear |
3 more days of 1200 calorie meal plans are found for free here.
Look for other healthy recipes and ideas here.
Exercise Recommendations
There are no specific recommendations for this diet however dieters should be aware that daily exercise is important for maintaining weight loss and for general health.
Excessive exercise may actually not be beneficial on this plan because the calories and nutritional intake is too low to sustain high levels of physical activity.
Costs and Expenses
There are no expenses for this program other than perhaps a calorie counting tool such as a book or computer program however free online services are also available such as freedieting.com.
The 100 Calorie Diet teaches dieters to eat 1200 calories by breaking each food down into 100 calorie portions.
Pros
- If wholesome foods are selected many dieters will not experience hunger on this diet.
- Low calorie diets are a proven effective method of weight loss.
- Dieters have freedom to choose whatever foods they like as long as the daily caloric intake is not exceeded.
- Can be adapted to suit special diets such as vegetarian, diabetic etc.
- Rapid initial weight loss may increase motivation to stick with a long term weight loss plan.
Cons
- Necessary to count calories and measure foods.
- Diet will need to be planned carefully so as to prevent nutritional deficiencies.
- Many dieters will experience fatigue and hunger on a low calorie diet.
- Not suitable for physically active individuals.
- High risk of rebound weight gain when calorie intake is increased.
Conclusions
A 1200 calorie diet is likely to produce results for most individuals, at least in the short term. However in order for weight loss to be sustained it will be necessary to incorporate healthy lifestyle changes.
Dieters will have an increased chance of success if they learn how to select nutritionally balanced meals, to manage psychological stress and to incorporate daily physical activity into their routines.
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I have been following Fitness Pal app online and via phone for the last month – I am following 1200 calories/ day which was a struggle the first week, the second week I’ve added 5 days of either walking or dancing to burn at least 350 calories for the 5 days. I have lost 9lbs, say just under a kg a week. Guys – be patient as your bodies will be tightening at the same time not mentioning the feel good factor will soar up. Update on your scales no more than once a week and do not magnify yourself infront of the mirror till your usual clothes are hanging off you. I have 9lbs more to burn and we will get there…
I had started a 1500 calorie diet as I need to lose 100 lbs. I have only lost 16lbs in 3 months….so 3 weeks ago I started aquatic aerobics(med/high intensity)classes are 1hr long each..but I haven’t lost a lb since…I am moving my calories down to 1200 to see if that make a difference…any suggestions?Feeling pretty down:(I also use the fitness pal program
I’m trying the 1200 calorie diet…I have 40 pounds to lose. I’m 55 and have a high stress desk job that leaves me exhausted at the end of the day( I work 10 to 11 hours a day) I’ll done this diet for a week now and can already tell I need better evening meal planning. I would like to be add…I need any and all help!
Lana
I just started a 1200 Calorie a day diet mandated by my Doctor. Its been four days now, and I have lost seven pounds! I’m super excited, yet hesitant to celebrate this small victory because I am worried I may give into my “cravings” and/or eat something not on my list. Does the brain ever stop thinking about the things you can’t have while on this diet, or is this something one has to battle with for the duration of the diet? I’ve been keeping a written journal of all the food, and amounts daily, is this fitness pal easy to keep up with? If so I may have to give it a try.
Please add me on my fitness pal, could use your support. Un shanazshafiq
I’ve been doing the 1200 caloie for a month now I was 185 and lost 10 pounds.. I exercise three times a week.. my workouts are the elliptical at the gym, walking, squats, abs, and weightlift. I usually change it up a bit. The only foods I cut out are fast foods and chips. I’ll let you know right now that its a lifestyle wanting to be healthy.. its not just “oh I want to loose 10 pounds and im done” no its a lifestyle once you stop what you started you will gain it all back.. just don’t give up. If anyone has any questions email me.
hey! i wanna loose 30 kg in 100 days and right now my calorie intake is 600 per day … m on strict dieting … so is it possible to reduce 30 kg in 100 days ??? any suggestions … ??? pls help me out >> thanks !
if you exercise off 1080 calories while maintaining a diet between 1500-2000 calorie diet you will lose the weight
(trick is **3600 times amounts of pounds you want to lose** divided by the **number of days you want to lose it in** this equals **how many calories you need to burn a day.**)
My personal experience is that 600 cal a day is TOO LOW. It only throws your body into starvation mode making it even harder to loose any weight. For me I have to have between 1000-1200 to loose weight and about 1600-2000 cal to maintain
Hi There
I have literally transformed my diet and as a vegetarian I eat quorn etc. I’ve also cut down my bread intake and if I need any oil I use the one calorie spray. Compared to how I used to comfort eat I truly have overhauled my diet.
I started using My Fitness Pal 11 days ago and I can honestly say hand on heart that I haven’t cheated once. I’ve been allocated 1200 calories a day which at 5 ft 1 I think is fine. I’ve also completely cut out puddings, crisps, chocolates and crisps from my diet although I Will have a low fat cereal bar or yoghurt as a treat. I have skimmed milk too etc etc. I was so excited when it came to weigh day but this was quickly destroyed when the scales told me I had put 4 pounds ON
Any ideas as to why I have put weight on? I am truly devastated !!
Hi, how long it takes to see weight lost?
Me and my friend have been on this diet and not really losing alot
of weight we are both active. im doing 3 gym classes and using my
cross trainer when not..! on my fitness pal it ups my cals regarding my excersise has anyone any tips on where were going wrong..!??
Debbie,
If you and your friend have been eating about 1200 calories a day for at least 1 week with moderate exercise (1 hr walk per day) and you have not seen any weight loss then I am concerned that you are not accurately counting your calories. Are you still consuming any artificial sweeteners or other processed foods to help battle your hunger/cravings?
hello i am on the 1200 cal diet i am 22 and i am 319 pounds i started the diet on the 12th of jan and i have only lost six pounds did i go wrong some way alone the line
Hi I have been on a 1200 cal diet for over 4 months and have lost 40 lbs. I’m 72 years old and had to diet for most of my life . I was at 205 and am now at 165 lbs and now have increased it some and want to just hold my weight at 165 . It not really a diet to me its a lifstyle change. I know that I can nver eat certain things and really I dont miss any longer . I feel better and have more energy . I walk a couple of miles everyday sometimes more and keep active .
Would like to add you as a Fitness Pal friend. Is it possible?
Hey im angelina and im 13 years old. i know what you’re thinking, holy isnt she too young to be losing weight. but if thats the case, i’d have to disagree. I am 5’5 and 152 pounds. I was 158 two weeks ago but lost the weight using the calorie diet. i am shocked that it actually works and good luck to everyone thats using it. this week im planning to add exercise to my plan and hopefully i can lose twice the weight two times as fast
Angelina,
I second Alana’s statement. Be aware of your need for protien if you are going to add exercise. I focus on eating a Egg Whites (17 calories and 3g protien per egg), at least 6 per day, full services of Legumes (100 calories but 9g protien), and 1 can of tuna fish (100 cal 13g protient) this way i get at least 40g protien a day. I work out 3-5 days a week (I’m active duty military) and I’m trying to stay in standards while remaining mission ready. So it is a balancing act.
Good for you Angela! I know how you feel, I’m 5’6″ and 175lbs…I’m in Nutrition class and having to research different diets and came across this one. Just remember, if you are to be increasing your exercise, this diet may not have enough calories to provide you with the necessary energy that your muscles need… so don’t forget to add ONE additional portion of good Full Protein Carbs for muscle/skin tissue, such as: chicken, beef, pork, fish, poultry, eggs, yogurt, milk and cheese, OR TWO portions of Half Carbs: corn, grains, nuts, sunflower/sesame seeds, peanuts, soybeans, navy beans and pinto beans. Some other vegetarian protein foods are tofu, soy protein, cottage cheese, egg whites, watercress and spinach. Everyone can always add protein powder to daily fruit smoothies (16 oz glass) and get about half of your dairy, fruit and protein intake in one! (at least for my 2000 calorie daily intake diet) Track your daily intake at choosemyplate.org and use the supertracker/foodtracker tool to get all of your daily requirements. Hope this helps, good luck to you!
How do you add people on My Fitness Pal without having their email address?
Ask them for their user name for My Fitness Pal, and it appears you can also go through FB to add your friends from there.
terrabrns, I need friends on this plan. Nature Valley Granola thins are my new candy bar.
I just started the 1200 calorie diet a week ago. Lost 6 lbs. already!! I went to the grocery store and bought all healthy foods, am drinking no more soda, and trying to do all the right things to lose weight. I am 65 years old and I cannot be terribly active because I have some feet issues and a few health issues. I plan on starting to use 2 lb. weights slowing to exercise my arms. I am so serious about it. I just do not want to get discouraged. Any suggestions????
I been doing 1200 calorie for a month now and I lost 14 lbs almost 15. I did this site it’s biggest loser.com and that’s how I track what I eat and exercise, it’s easy enter your food tells you the calories it is.
Hey can anyone tell me if having 222 calories for breakfast is a good start? Or is it too much? It was a healthy normal breakfast far free mayo an egg whole wheat bread and lettuce.. Let me know I curious if I’m off to a good start
Basically, you can do this diet in two simple ways.. 3 meals @around 400 calories each or 3 meals @300 calories each and two snacks @150 calories each. You can vary the meal/snack amounts as long as they don’t pass the 1200 calorie mark.
MFP I ment! I need slots of motivation! I just had my baby and I gained 74 pounds!! I lost 24 the day I had him and a few pounds after I did the three day diet and lost 2 pounds so all this leaves me at 196.. I’m counting calories w my fitness pal and I’m all for this healthy diet! Lifestyle I should say.. Wish me luck and I really eat some friends on MFP
Add me! I just started the fitness pro today!! My username is t_kii
add me, I cannot add people without their email address
I’ve been at it for 11 days and am having results and like you am quite determined 
I’ll add you! I just started MFP also!
I have done the 1200 calorie diet; However with excessive exercising. I lost 17 pounds and 1 pantsize in 1 month, and I felt so good! Unfortunatell, as my busy schedule brought back bad habits, I gained all the weight back. Now, I am back on it, with the assistance of “MyFittness Pro.” With this application, I am able to record adequate caloric intake, and I find it to be amazingly productive! Please add me to your friends list! I could really use some encouragement! My UN is mandykay66.
Hi mandy, I have also downloaded the my fitness.pro app, I found.ibstruggled to get to 1200 calories lol, but I have heard this is a minimumbthat women should eat per day…i also walk aswsll so that means id.brun some.of the.calories.i ate, therefore going below 1200 calories a day….do u think/known if this.is.ok, or.sjould I be consiming sady 1400 calories.and then burning 200 to make sure.i dont.go below the 1200.limit…if this makes sense lol
Rechelle, it’s my understanding that you should shoot for the 1400 with 200 calories of burned exercise. That’s what I do. I basically use exercise as a way to enjoy a treat or a meal out while still sticking to the 1200 calorie diet. I’ve been told if you go below 1200 calories, your body enters starvation mode, in which it will hold onto as much fat as possible. So it’s basically counterproductive. It’s definitely hard to stick to the 1200 I’m with you! The app really helps though.
I am middle age lady who finds herself obese..with back and knee problems..I want to be healthy again..i am approx 90 pounds over weight,,,need help desperately
Do not be discouraged. Just get a notebook and start. Write down what you eat and try to only do 1200-1300 cals. Do not cheat. When you have done this for 1 week give yourself a “free” day. Enjoy. Then next day be strict again. You will lose. Don’t worry about how much you are losing just stick to this plan. It comes off. Trust me nothing works as well as this and you do not need to exercise strenuously. Good luck!
Get a notebook, a calculator and calorie guide (and the backs of food packages). Just eat only 1200 a day…pick one day for a “cheat” day. The first week is really hard, but after that it is so easy. I lost 16 lbs in 2 months. I have maintained for 3 months. Now I am starting again for my last 10. It is worth it and you can do this.
EXCITED AND DETERMINED TO TRY THIS DIETING PLAN
Hi, please add me on My Fitness Pal, I would love some friends and encouragement from people also doing the 1200 calorie diet. My username is brenee0786. Thanks!!
My username is Kimmey13
Hi Brenda, I sent you a request in MyFitnessPal. My user name is MenaMeen. We can encourage and support each other.
will it be possible to lose 10kg in 3weeks with this diet and some exersice too??
im a girl..weight around 164 pounds….
Hi! I’m following a 1200 calories vegan plan and I’ve lost 2kg every week, but without any exercise. I guess if I excersise I could lose a little more, I was 166 lbs when I started. Greatings.
Hi. In India now a days celebration of Diwali festival going on so i gain almost 3 kgs. weight. I am 34 yrs old. Now my weight is 47.7. i have two children. but due to 3 seizure operation my belly is not decreasing compare to other body part. kindly suggest me how to loose belly.
Hi could you please add me on fitness pal shazpav I need some friends to keep me motivated x
I’m 5’6” and I weigh about 148 lbs. I want to be back to around 120 lbs. I’m 20 yrs old. I have had this anxiety problem for a while. I think its the reason I’ve gained this weight. I have a mild case of agoraphobia so i don’t get out much. I usually got for 30 to 45 minute walks in the afternoon if that helps at all. My regular diet until now was eating whatever whenever I wanted it. Now I’ve decided to rid myself of all sodas and things like frozen pizzas and that kinda of stuff. I’m just having trouble figuring out If I can still eat things like hot dogs and ham sandwiches. So basically I was wondering if I can eat some of the same foods but just less of them a day and loose the weight on the 1200 calorie diet???
Hi Kristen,
I know your post is a few months old but I just came across it. I too suffer from anxiety/panic disorder that has turned into slight agoraphobia. I started gaining weight as it got worse and I think it was because I was too anxious to do the stuff I used to. After going off meds and trying to deal with it on my own for a year I finally realized I did need medicine to help dig me out as it was getting worse and turning into depression as well. Anxiety med is know to cause weight gain but since I started it I actually lost weight because I can again do more activities without being anxious. I still have bad days and sometimes can’t handle the gym so instead I have started working out at home. I have p90x but also use many videos found on YouTube for free. I know you don’t have to excercise with low cal diet but I find it really helps with the anxiety plus if I burn 300 calories thats an extra 300 I get to eat:) hope this helps a little as I have found it is easier to deal with anxiety when I am open about it and know that I am not alone. As far as what to eat I try to eat as clean as possible. If there is an ingredient in the food that I cannot pronounce then its probably not good. I like the saying that if it doesn’t go bad, it’s not good. I do cheat sometimes but do my best to stick to this and have lost 6 pounds in last 3 weeks. Processed foods have also been found to have a connection to anxiety disorders.
Best thing which happened to me was I became a coeliac.. Gluten free food has had me lose 3 stone in 3 months… And I’m always eating!!! Good luck ,!
Ashley is right, it a matter of calories in and calories out. The balancek standard for example draws on red any single calorie over your MBR + exercises, and I think that is the way.
Hello I started this 1200 cal diet last week….I currently weight 115 and I’m 5′ I was on the depo shot and gained 30lbs….of which I’ve lost 15 already…my goal is to weight 100-105 lbs but I’ve lost nothing in a whole week… I have not worked out…due to knee injuries….I don’t know what to do
help plz….
Since you are so small to begin with it may take a little time to lose those last pounds. You can google ” calorie calculator” and put in your info and it will tell you what your intake needs to be for weight loss. 1200 calories are a good amount of calories but it may be too close to your daily requirements to see quick or dramatic loss. Be patient, you will lose.
I have no problem eating around 1200 calories per day, however, I am having difficulty finding the energy to exercise at all. I have been stressed out at work and my upcoming wedding. Is it still possible to lose 2 pounds per week on this diet with very little exercise?
I started this eating plan 1 month ago and I am down almost 10 lbs. I have never been able to lose that quickly eating all meals and some snacks. I am not sure how much you have to lose but if you want to definitely lose 2 lbs a week, exercise may be key. I have not done hardly any exercising this month due to a hectic work schedule yet have still managed to lose. Just be consistent, if you have a bad day…just start afresh the next day…and write everything down that you eat…I mean everything. Be honest with yourself and keep in mind how you want to look as a confident, beautiful bride!!
This 1200 daily calorie intake is very effective. Not only just it makes you lose weight, but if you follow it religiously then it will also make you more disciplined about other things. The biggest factor here in this diet is the mental factor. I’m now 140 lbs, down from 165 when I started counting my calories. It’s just some sort of a give and take diet scheme
did u exercise at all
do you have any other advice, I am 160 and want to be at 140 again.
Hi all. ive been on a 1200 Cal diet for 19 days and counting using the Fitness pal app. Lost 5 lbs the first week and havent weighed myself since but my pants are already looser than before and I feel fantastic. People think diet and automatically assume diet=less food. Before my diet I never ate breakfast, very rarely ate lunch, always ate a huge late dinner and often snacked late late nights.
Since starting the diet Im eating a simple breakfast, a light lunch, averaging a 3-500 Cal dinner with healthy snacks inbetween meals only when Im hungry. Ive completely cut out soda, alcohol, and minimized my rice consumption (which as a Puerto Rican, is VERY hard to do as it has become a staple food), Ive,stopped biying unhealthy snacks and loaded up on low Cal healthy snacks, fresh.bb eggies, fruits and exchanged white bread for wheat or multi grain.
Due to my health issues (including spinal surgery & nueropathy) my exercise choices are limited but I do try to do atleast 20 minutes of stationary bike riding and a couple times a week I do Wii (black eyed peas dance experience) and do the motions for upper body workout without bouncing and jumping around.
Add me on myfitnesspal… Lets encourage each other!
Note that portions more than anything are the key! Healthier food choices and being aware of what you put in your body makes all the difference. I drink a lot of Luke warm lemon water (which actually helps boost your metabolism) and Ive found that Crystal light is an excellent alternative to juice. 10 cals per 8 Oz compared to 160-200 cals per 8 Oz of juice makes all the difference in the world. Ive also gone from whole milk to 1%. Just the little things make such an amzing difference.
Hi Nena – i think I was trying to add you as a friend on fitness pal, I would love to encourage each other to keep going. I am on the 1200 cal/day diet, and I was like you, no breakfast, most of the time missed lunch, larger dinner and a snack.. beers included. Now it is breakfast for sure, small lunch, better snack choices, normal dinner, lots and lots of water… my goal is try for a month and see where I am, it can not hurt, & I am surprised at how much food 1200 calories actually is!
Hey I have just started today on myfitness pal app too! add me I am on there as Liz Jeffries
I would love a fitnesspal friend….I have none…:( Could you message me your E-mail?
Hi, I’m sorry but we don’t publish email addresses. This is to protect you from spammers.
Thanks,
Admin