The number “1200” can be polarizing to some when dieting and losing weight. Indeed, 1200 calories a day is not enough for everyone. Depending on your height, weight and activity level, 1200 calories a day may be too low and unsustainable for you.
When I first started losing weight, the first thing I did was download MyFitnessPal. I set my weight loss goal to 2 pounds a week, and MyFitnessPal told me to reach my goal I had to consume 1200 calories a day. At the time, I did not know a lot about losing weight and didn’t have many communities to turn to. I ate 1200 calories, and to me, it was fine and sustainable.
But, for most, it won’t be. There are plenty of pros to the 1200 calorie a day diet. If you are looking to start this diet for the first time, you may wonder if the 1200 calorie diet is right for you.
Here are some facts and tips about the 1200 calorie a day diet.
If you work out and/or have an active job, you should eat more than 1200 calories
1200 calories a day is for women who live a sedentary lifestyle. Think – work from home, or no exercise. The more active you are, the more calories you should consume.
If you are a male, then you should eat more than 1200 calories.
The absolute lowest amount of calories a man should eat to lose weight is 1500 calories a day.
1200 calories a day is not a fixed number, you can eat 1300, 1500 and still lose weight.
1200 is a simple baseline for people to follow. But, you can experiment with consuming more calories to see if you lose weight. The premise is the same. You are eating at a calorie deficit (burning more calories than you consume) to lose weight. You can even switch it up, eat more on certain days and still be in a deficit!
Example:
TDEE: 1700
Mon: 1200
Tues: 1200
Wed: 1200
Thurs: 1200
Fri: 1200
Sat: 1200
Sun: 1200
Deficit: 3500 calories = 1 pound weight loss for the week
TDEE: 1700
Mon: 1200
Tues: 1300
Wed: 1200
Thurs: 1500
Fri: 1200
Sat: 1300
Sun: 1300
Deficit: 2900 calories = .8 pound weight loss for the week
If your body feels a lot better doing it this way, who cares if you lose .2 pounds less! This is far more sustainable if 1200 is too rigid for you.
Eating at maintenance (TDEE) some days are okay.
You won’t gain weight if you eat at maintenance calories. Listen to your body. Sometimes your body tells you that it needs more fuel.
If you eat over your calories one day, move on, do not punish yourself.
The binge/restrict cycle exists even if you are on a diet. If you eat more calories one day, your first instinct may be to fast or eat less than 1200 the next day. NO. That is a big no-no. 1200 calories a day is about dieting with a healthy mindset. Restricting yourself from food due overeating one day is not a healthy reaction to a common problem. Move on and eat at your calorie deficit the next day. You will see that it hardly matters.
1200 calories is a weight loss number, not a maintenance number.
If you are comfortable with their current weight, 1200 is not for you. If you’re worried about gaining weight eat at maintenance calories. 1200 calories is not forever. Eat 1200 or your caloric deficit until you reach your goal weight and move on to maintenance.
If you are feeling tired, hungry, or low energy, eat more calories.
For various reasons (weight, height, gender, activity level), 1200 calories may not be enough for you. If you remain in a calorie deficit (burning more calories than you consume), you will lose weight. If you feel less than optimal on 1200 calories, please consume more calories.
Strive for consistency over fast results.
Getting the fastest results on 1200 calories a day does not mean that this is the best weight loss method for you. If you find yourself more prone to binging on 1200 calories due to hunger, increase your calories. You may lose weight a bit slower, but weight loss is a marathon, not a sprint. If you are consistent, then you will see the best results.
Conclusion
1200 calories is the absolute lowest deficit that a person should eat at. Yet, because it is the absolute lowest, it is not ideal for every person to eat at this specific number.
The one common theme to losing weight is eating a caloric deficit. The premise behind the 1200 calorie a day diet applies to any weight loss program, despite the exact amount of calories consumed. Burn more calories than you consume, and you will lose weight.