Is 1,200 Calories a Day Healthy? Advice and Sample Menus

It’s no secret that if you’re looking to lose weight, most of us can benefit from changing our eating habits. And that often comes down to cutting back on calories.

But just how low can you go to safely restrict calories?

Is 1,200 calories a day healthy for you? Or might you fare better on 1,500? Or 1,800?

It’s a matter of your body’s needs, says registered dietitian Julia Zumpano, RD, LD.

So, how do you know if 1,200 calories is enough for you? And if it is, how can you stick to that eating plan? Zumpano shares advice.

Is 1,200 calories enough?

Some people can eat a 1,200-calorie diet, lose weight and still get enough calories and nutrients to maintain a healthy lifestyle. But not everyone. Whether 1,200 calories is enough for you is a matter of your biological needs, and that will depend on things like your height, weight, exercise habits and more.

Let’s break that down.

The National Library of Medicine suggests that, on average, females should limit their calories to 1,500 per day if they’re looking to lose weight. For males, it’s 2,000 calories per day.

But those are extremely broad strokes. And your calorie needs should be considered much more individually.

“Your calorie needs start with understanding your resting metabolic rate (RMR) — that’s the number of calories your body needs to go about your day — and it can vary widely,” Zumpano states.

RMR and your calorie needs

A dietitian can calculate your RMR for you. Or you can estimate it yourself with this online calculator.

Consider these examples:

• Person A is a 70-year-old female who is 5 foot, 2 inches tall and weighs 130 pounds.
• Person B is a 25-year-old male who is 6 foot, 2 inches tall and weighs 240 pounds.

Assuming they both engage in light exercise a few days a week, the calculator suggests person A should aim for about 1,450 calories. Person B should aim for roughly 2,900.

That’s to maintain their current weight. If they were looking to shed a few pounds, they could shave off some calories.

Most dietitians recommend cutting no more than about 500 calories from your RMR to achieve a calorie deficit and lose weight.

That means person A could probably go on a 1,200-calorie diet and reach their goals in a healthy way.

But for person B, that’s far too big a leap to be advisable. It’s too restrictive. And such a severe calorie cut can leave them vulnerable to a slew of troubles, like nutritional deficiencies, fatigue and irritability (yes, “hangry” is a thing!). It can also slow down their metabolism, thwarting their weight-loss goals.

“It’s always best to work with a knowledgeable healthcare provider, like a registered dietitian, before you start making decisions about following a calorie-restricted diet,” Zumpano advises. “There’s a lot to consider to ensure you’re getting proper nutrition and making a healthy and sustainable change.”

1,200-calorie example menus

If your healthcare provider has suggested a 1200-calorie diet for you, the next question on your mind is certain to be along the lines of... How?

For starters, you’ll want to focus on whole foods — foods that are as close to their natural form as possible. That should be the goal for any healthy eating plan, really. The Mediterranean diet is a good start.

Focus your diet on things like:

• Lean protein (like chicken, turkey, seafood, beans, egg whites, legumes and Greek yogurt)
• Fruits
• Vegetables
• Whole grains
• Nuts
• Seeds

But how do you know if you’re on track with your 1,200-calorie goal? Zumpano shares these sample menus as a reference point.

Sample menu 1

Breakfast: 1/2 cup mixed berries, 1/4 cup granola, 6 ounces nonfat Greek yogurt

Lunch: 3 ounces grilled chicken breast, 3 cups romaine lettuce, 1/2 cup sliced cucumber, 1/4 cup cherry tomato, 1/4 cup shredded carrot, 2 tablespoons light balsamic vinaigrette; 1 cup mixed fruit

Dinner: 4 ounces tilapia, 2 tablespoons fresh lemon juice, 1 teaspoon olive oil; 1 1/2 cup Brussels sprouts; 3/4 cup quinoa pilaf with celery, onion and parsley

Snacks: 1 cup skim milk; 6 whole-grain crackers

Sample menu 2

Breakfast: 1 large egg, 1 slice whole-grain bread, 1 teaspoon olive oil spread; 1 small orange

Lunch: 2 ounces tuna (canned in water), 2 slices of thin whole-grain bread, 1 ounce slice low-fat mozzarella cheese, lettuce, tomato and onion, 1 tablespoon olive oil mayonnaise; 1 cup all-veggie soup

Dinner: 4 ounces grilled chicken; 1 small red potato; 1 1/2 cup green beans and carrots; 1 teaspoon olive oil spread

Snacks: 1 cup skim milk; 1 medium apple

Sample menu 3

Breakfast: 1 cup fat-free cottage cheese, 1/2 cup pineapple

Lunch: 3 ounces grilled chicken, 1/4 cup bell pepper, 1/4 of an avocado, 2 tablespoons salsa, 1/4 cup shredded lettuce, 1 low-carb wrap; 1 medium peach

Dinner: 3 turkey meatballs, 1/2 cup whole-wheat pasta, 1/8 cup low-sodium marinara sauce, 1 tablespoon parmesan cheese; 2 cups spring lettuce mix, 1 teaspoon olive oil, 1 tablespoon balsamic vinegar

Snacks: 6 ounces nonfat Greek yogurt; 1/2 cup strawberries

Final thoughts

You should only follow a 1,200-calorie diet if (and only if) it’s been deemed appropriate and healthy for you.

“If I’m recommending someone follow a 1,200-calorie meal plan, it’s because I’ve calculated their nutrition needs and that is achievable and healthy for that person,” Zumpano reinforces.

You need a certain number of calories to keep your body healthy and strong. So, when you’re on a mission to lose weight, it’s important to not take things too far. And seeking professional support can make all the difference in creating a healthy eating plan that you can feel good about and that keeps you satisfied and energized.

“There’s a lot of information and advice that you can find on your own,” she acknowledges. “But in order to utilize that information properly, it really should be done with a dietitian or a health professional, who can really help you calculate your needs, help you initiate a balanced meal plan and follow you throughout your journey.”