This is a restrictive diet that requires a person to reduce their daily intake to 1,200 calories. For some people, 1,200 calories are too low and can lead to malnourishment.
Most nutrition labels base their recommendations on a 2,000 calorie diet. So, consuming 1,200 calories a day may involve a significant reduction in daily calories or may represent a slight reduction, depending on a person’s usual calorie intake.
Larger people, males, active individuals, breastfeeding or pregnant women, or those with certain medical conditions typically need more calories each day than other people. For those who need fewer calories, a 1,200 calorie diet is usually safe and potentially effective.
The number of calories a person needs each day depends on several factors, including their age, sex, activity level, and body size.
Basics
a woman food shopping for her 1,200 calorie diet
Age, sex, activity level, and body size all affect the number of calories a person should consume.
The average adult needs 1,600–3,000 calories every day to sustain their body weight. When a person consumes fewer calories than they need, the body begins to shed weight. It does this first by burning fat, and then eventually, other tissue, including muscle.
Most people need significantly more than 1,200 calories a day. Therefore, individuals who cut their daily intake to 1,200 calories can expect to lose some weight. This can be beneficial for people who are overweight or obese.
Some research suggests that a low calorie diet, such as a 1,200 calorie diet, offers additional health benefits. The National Institute of Health (NIH) note that in animal studies, lower calorie diets helped animals live longer and reduced the risk of diseases, such as cancer. Observational studies of groups that consume fewer calories suggest they are healthier.
However, this data is incomplete. Not all research on animals applies to humans. It is also possible that other factors, such as the specific foods that people eat when following a low calorie diet, may be responsible for improved health.
Some research also suggests that weight loss is about more than the calories a person consumes and burns. The body may change the rate at which it burns calories depending on how many calories a person eats. Therefore a person on a 1,200 calorie diet may burn fewer of them. This can slow weight loss.
It is possible that some people might not lose any weight or will need to remain on a restricted calorie diet for a significant time before seeing results. Weight loss will vary between people. For some people, an alternative approach, such as getting more exercise or consuming less sugar, might be a better option.
Meal ideas
People on a 1,200 calorie diet need to eat nutrient dense food to avoid feeling hungry and prevent malnourishment. Lean proteins tend to be very dense in nutrients and low in calories. White carbohydrates, such as white bread, by contrast, contain more calories and fewer nutrients.
The National Heart, Lung, and Blood Institute (NHLBI) provide menu plans and other information about which foods to choose when following a 1,200 calorie diet.
Some other meal and food ideas are as follows:
Breakfast
oatmeal topped with blueberries
Oatmeal is a good breakfast option because it is packed with nutrients.
½ cup shredded wheat cereal with 1 cup 1% milk
reduced fat yogurt with blueberries
berry and banana smoothie
hard boiled egg
1 slice whole grain toast with peanut butter
1 cup fat free cottage cheese with pineapple or strawberries
1 cup of oatmeal with berries or a banana
½ an avocado with 1 cup fat free cottage cheese
Lunch
A can or pouch of tuna, flavored with lemon juice or pepper
arugula salad with cranberries, walnuts, lemon juice, balsamic vinaigrette, and a light sprinkling of Parmesan cheese
1 cup of Greek yogurt with honey, berries, and almonds
almond butter on a whole grain English muffin
1 avocado with salsa
roast beef sandwich with low calorie mayonnaise, lettuce, and tomato on whole wheat bread
Dinner
2 ounces (oz) salmon cooked in vegetable oil, with pepper or lemon juice
avocado toast on whole wheat bread with a side of green beans
sweet potato with margarine and 4 oz grilled chicken
½ cup brown rice with 1 cup steamed vegetables and low fat cottage cheese
1 cup whole wheat pasta with marinara sauce and three turkey or soy meatballs
Snack ideas
mixed nuts, not flavored or with added sugar
peach or mango, ideal for coping with sugar cravings
guacamole and raw veggies
½ avocado with hot sauce
1 serving unsalted canned mixed veggies
peanut butter on whole grain toast
1 oz unsalted pistachios
1/3 cup hummus with raw vegetables
string cheese½ cup sliced peaches and 1 oz prosciutto