How to Follow a 1200 Calorie Diet
Discover how to follow a 1200 calorie per day diet. Who it's for, risks, sample menu and tips. Track your calories with Voical.
Calorie calculation examples by profile
Sedentary woman, 30 years old, 132 lbs
Sedentary woman, 30 years old, 154 lbs
Active woman, 30 years old, 132 lbs
Active woman, 30 years old, 154 lbs
Who is the 1200 calorie diet for?
The 1200 calorie diet is primarily suited for sedentary women of shorter stature. For many, it's the absolute minimum to cover nutritional needs. It's not appropriate for men, active people, or taller women who have higher needs.
Risks of the 1200 calorie diet
At 1200 kcal, it's difficult to get all necessary nutrients. Risks include: fatigue, muscle loss, vitamin and mineral deficiencies, metabolism slowdown, and eating disorders. Never go below 1200 kcal.
How to succeed at 1200 calories
If 1200 kcal matches your needs, prioritize nutrient-dense foods: lean proteins, vegetables, fruits, whole grains. Avoid empty calories. Every calorie must count. Precise tracking with Voical is essential.
When to increase your calories
If you experience excessive fatigue, uncontrollable cravings, or weight loss stagnation, your body is telling you to increase. A 1200 calorie diet should not last more than 4-8 weeks without a break.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to the 1200 Calorie Diet
The 1200 calorie diet is often mentioned as a reference for female weight loss. But is it right for your situation? Here’s everything you need to know.
Is 1200 Calories Right for You?
Potentially suitable for:
- Sedentary women under 5’3” (160 cm)
- Sedentary women weighing 110-132 lbs (50-60 kg)
- Short-term weight loss (4-8 weeks)
NOT suitable for:
- Men (minimum 1500 kcal)
- Active women (need 1400-1600+ kcal)
- Women over 5’7” (170 cm)
- Teenagers
- Elderly people
Calculation: Is 1200 kcal Right for You?
Calculate your TDEE (Total Daily Energy Expenditure):
- If TDEE < 1700 kcal: 1200 kcal may work (deficit ~500)
- If TDEE > 1700 kcal: aim for 1400-1500 kcal instead
Sample 1200 Calorie Menu
Option 1: 3 Meals
| Meal | Calories | Example |
|---|---|---|
| Breakfast | 300 | 1 egg, 1 slice whole wheat bread, 1 orange |
| Lunch | 450 | 4 oz chicken, 7 oz vegetables, 2 oz quinoa |
| Dinner | 450 | 4 oz salmon, salad, 3.5 oz rice |
Option 2: 3 Meals + Snack
| Meal | Calories | Example |
|---|---|---|
| Breakfast | 250 | Greek yogurt, 1 oz muesli, berries |
| Lunch | 400 | Composed salad with tuna, vegetables |
| Snack | 150 | Apple + 0.5 oz almonds |
| Dinner | 400 | 2-egg omelet, sauteed vegetables |
Golden Rules at 1200 Calories
- Protein priority: minimum 60g/day to preserve muscle
- Vegetables galore: volume and nutrients without excess calories
- Zero empty calories: no sodas, candy, alcohol
- Rigorous tracking: every calorie counts at this level
- Limited duration: no more than 8 consecutive weeks
Why Voical Can Help You
At 1200 calories, there’s very little margin for error. Voical lets you precisely track every food in 15 seconds. You know exactly where you stand and can optimize each meal.