Are 1200 calories a day too few to consume?

maria181

I'm getting mixed messages. This site tells me that's how many I should have. I read elsewhere that 1200 calories per day is too few, not only in order to get proper nutritional benefits, but that it might make losing weight even more difficult as my body goes into starvation mode or something. What is the truth?

dragonfly74

Hi!

My body the last few weeks is telling me that 1200 is too few calories. I have been at a plateau for 5 weeks at 140 lbs. I was burning between 500 - 700 calories a day. So this week I have decided to up my calories and cut back on the exercise a bit. We shall see what happens. So my opinion is 1200 is too few.

amdb

It's not too few, but it's borderline. You go too far below that and you'll put your body into starvation mode, and you'll actually stop losing weight. The trick is to find the right amount for you: enough to keep your body burning calories (metabolism), but not so much that you're overeating. Too little, your body goes into starvation mode; too much, and you know what happens. 1200 cuts it pretty close, and honestly, it depends more on your own body than anything else. My advice is to go see your doctor and have them figure out how many calories you actually burn every day just being you, and go off of that. They have these devices which tell you how many calories you actually burn, and it's more accurate than anything else. I would bet the creators of this site would agree. You never, ever want to go below 1200 calories a day though. Ever.
Oh, you could also go to other sites and try to calculate what those sites think you should eat each day and average it out. That's always fun. Good luck!
P.S.
Got this information from a Registered Dietician, so I personally consider it accurate, but please make your own determination. It's your body after all.

SammiAnne11

I think yes. When I started this site, I was at 1200 calories. I got tired/sluggish and didn't lose a lot of weight. When I bumped up to 1375-1425 calories a day, I started to lose weight.

And I am just under 5 foot tall...lol

wartburgkate

Yes. 1200 calories is the bare minimum that your body can eat to survive. Below 1200 calories your body goes into starvation mode and it actually starts keeping your fat so that you will stay alive. Amazingly smart our body is, huh? You shouldn't have to starve yourself to lose weight. Exercise is key-- and sometimes other factors like stress can make you stay at a plateau. I would try to stay around 1600 calories. Lately I have also been eating tons of antioxidants and I have seen the last few pounds strip away without really trying. See www.theo2diet.com for info!

Good luck-- keep eating, just make it good stuff !!

Jujubeez330

It's not hard to get proper nutrition with 1200 calories a day. Under 1000 is asking for trouble but considering at 30lbs overweight I burn 2200 a day, that means I have 1000 calorie deficit. You have to burn 3500 calories to loose a pound. At that rate you're losing about 1.5 pounds a week.

Sample 1200 calorie menu.

Hard boiled egg with fruit for breakfast/
Yogurt with baby carrots for snack
Spinach salad with 1/2 a turkey sandwich, light mayo for lunch.
Almonds and raisins for snack
4 oz baked chicken with steamed vegetables and wild rice (1/3 cup) for dinner.

That would easily stay under 1200 and if you exercised you get to eat whatever extra you burn (think dessert, or Starbucks lol.)

Real quick add on- I have quite a bit to lose and only work out 3-4 times a week. When I lose some weight and my body is more efficient I will need to consume more calories to be healthy. This is a weight loss caloric intake FOR ME, maybe not for you. I think what's most important is where you're getting your calories. 1200 from 100 calories snack packs and reduced calorie snack bars or shakes is probably a poor idea.

sonjavon

I'm getting mixed messages. This site tells me that's how many I should have. I read elsewhere that 1200 calories per day is too few, not only in order to get proper nutritional benefits, but that it might make losing weight even more difficult as my body goes into starvation mode or something. What is the truth?

Maria - I took a look at your profile and it looks like you're planning to lose a good amount of weight. Are you sure that you put all of your information in correctly regarding weight, height, age, activity level, etc? Usually people at 1200 are pretty close to or at their goal weight. I weigh 270 and MFP recommends that I eat 1900 calories a day before exercise... and I'm losing weight at that amount. I would go back in and check to make sure that all of your information is correct. Let me know if you need help!

MacMadame

I think it very much depends. A 6' 25 year old guy who plays sports needs a lot more calories than a 5' 50 year old woman whose main hobby is knitting. There can't be one number that works for everyone...

astrosnider

I think it depends on your height, weight, age and level of physical activity. For me (5' 3", 157, 64 years old, moderately active) it's about right. For you it might be a little low.

epoeraven

I'm getting mixed messages. This site tells me that's how many I should have. I read elsewhere that 1200 calories per day is too few, not only in order to get proper nutritional benefits, but that it might make losing weight even more difficult as my body goes into starvation mode or something. What is the truth?

Maria - I took a look at your profile and it looks like you're planning to lose a good amount of weight. Are you sure that you put all of your information in correctly regarding weight, height, age, activity level, etc? Usually people at 1200 are pretty close to or at their goal weight. I weigh 270 and MFP recommends that I eat 1900 calories a day before exercise... and I'm losing weight at that amount. I would go back in and check to make sure that all of your information is correct. Let me know if you need help!

I agree with this - When I first started out I was getting 1590 calories - that was set to lose 1 pound per week.
Plus - remember when you exercise you earn those calories back so that adds to your daily count you are allowed.

stormieweather

For me, it's much too few. I burn 2500 a day, not counting the gym, so 1200 is a 1300 deficit. My RMR alone is 1800 and that's the minimum I need to eat. BUT, I'm a bit out of the norm, as my metabolism runs 24% faster than average. However, I was unable to lose on 1200 calories.

Everyone is different and you may have to experiment to find what works for you. Just make sure you eat enough to fuel your basic body functions.

justsalad

It's good for me -- because I found I had a fluxuation

Meaning, I would eat one -two large meals a day and be way under thinking that was good, or I would go wayyyyyyyyyyyyyyy over in those one-two meals. Now I SNACK ALOT and stay at 1200 and it's just the right amount for me, i'm losing weight and it's working for me, and I find it's a good amount. Sometimes I go over, sometimes I'm a littttle under, but no more complete extremes for me.

johnmcfarm

I think you are better off going up a little on calories...maybe 1,400 or 1,500 per day and burn calories...about 500 or more per day. Also, if you are going to stay at 1,200 try eating a little bit of food every couple of hours rather than the two or three meals per day. This will keep you digestive system hopped up and out of starvation mode. I would not go below 1,200 per day...

PoeRaven

Hi Maria!

I've been on 1200 calories a day since january 4th and as of this morning have lost 21 lbs. That's 9 lbs away from my goal weight! This has been really easy for me and I may push for an extra 5 lbs once I reach my goal.
I won't preach, but the key is not only a combination of caloric intake and exercise but a mind set. You have to decide that you want to lose weight. Once you're past that milestone the rest is simple mind over matter. I know you are probably thinking, what is this kook talking about...but I'm completely serious when I said this has been easy. I have not been hungry once.
I do not eat a bunch of cardboard. What I do eat is low fat, some low cal, if not, I just adjust the portion I eat. I shop the perimeter of the grocery store before I go to any center aisles. (the perimeter is where all the healthy stuff is...veggies, fruits, grains, meats and dairy. after all that, if I still have room in my cart, I venture to the center aisles for some mustard or low fat salad dressing. (many are really yummy) What I'm getting at here is to fill your cart with good nutricious food before and by the time you get to the cookie aisle, your cart is overflowing with yummy fruits and veggies and those double stuffed oreos aren't looking as good as they did before you headed to the store.
Faithfully plug in each and every thing that goes into your mouth into your food diary every day. Even gum or breath mints.
Drink lots of water. Go get you a real pretty wine goblet to drink it out of if your not a water fan...it makes it seem special.
Start of buff up your exercise routine.
Above all...be honest with yourself.
Before you know it, you will have that beautiful, healthy body you are dreaming of...

I truly wish you the best of luck!
Add me as a friend if you want...

All the best,
Jan AKA PoeRaven


Created by MyFitnessPal.com - Nutrition Facts For Foods

maria181

WOW! I will add you as a friend, thanks for the advice! ~Maria

maria181

Your advice is what they told me at the gym, too. Thanks!

maria181

Good advice as I am FAR from my goal weight. I will go back and double check. Thank you so very much for your help!

muth3rluvx2

I'm getting mixed messages. This site tells me that's how many I should have. I read elsewhere that 1200 calories per day is too few, not only in order to get proper nutritional benefits, but that it might make losing weight even more difficult as my body goes into starvation mode or something. What is the truth?

Maria,

I've been doing this for 2 weeks now, and you'll notice by my ticker that I've not lost a cent - but if you read my goals, it will make more sense. Now the reason is much the same as what you're experiencing - alot of questions, confusion, feelings of being lost and what on earth am I supposed to do with all these numbers!!!! What I've discovered is that 1200 is a good base start. Track what you eat (and change what you're eating to whole foods rather than processed!) and watch the patterns. What I've discovered so far is that whole foods fill you up more (this is a recent discovery!) and after a week or two, the *amounts* in which you're eating changes. I've actually started measuring - something I didnt' think I'd EVER do - I really though measuring out 1/2 cup of cereal adn 1 cup of milk was just stupid. And guess what I did this morning? After adding some dried berries, believe it or not, it was pretty filling! Whoda' thunk, right? I used to eat 2 sometimes 3 brimming bowls!!

Don't worry too much about maintaining your calories at first - be organic and see what that nets you after a week or two. Don't go UNDER 1200 if there's any way to help it. I would guess (from another's response) that if you have a significant amount to lose, your system is totally accustomed to alot more than that and to go less than bare minimum would probably just leave you feeling sluggish and drained. Certainly don't want that!

I've found that my maintenance cals are *probably* somewhere in the 1200-1500 range but it's super hard for me to get in 1200. I've had two days of super healthy eating that I've gone over (today being one of them because people here made me eat breakfast!! LOL). I don't know exactly what it should be yet, even though MFP put me at 1200 also - and I don't think that this is correct. I am now giving myself another week to stay between 12-1500 and watch what happens and see where I fall most frequently, naturally. After that, I'll probably start to lower starting at 1500 to 1450, then 1400 and so on until I find that "perfect spot" that seems to work. And after reading a TON of posts on all this, I know that whenever I hit a plateau, to up my cals again. But I think it'll be a while before I get there. :-) Many have also suggested only eating HALF your exercise cals. I think I'm going to go with that as well.

It's a big difference. I'm not really "feeling" it yet in a positive way - but a few things I am noticing that's physical is that my nails are healthier, which reflects an increase in E, protein and calcium. I'm still always sluggish and tired because I'm not yet adjusted to the dramatic decrease in simple carbs.

I hope this is helpful - and I'm by far no expert. This is just what my own experience has been the last 2 weeks, what I've read, advice I've been given from my own questions, and so on. :-)

pmjsmom

Here's some EXCELLENT information for you to read.

http://www.myfitnesspal.com/topics/show/55796-newbies-please-read-me-2nd-edition

http://www.myfitnesspal.com/topics/show/23912-links-in-mfp-you-want-to-read-again-and-again

I t really helps to clear things up. Good luck!

msarro

Yes.

kiffypooh

Bump to read later, I've been asking myself this same question the past week.

canadagirl79

just gonna add my 2 cents worth...i also thought 1200 seemed to low.....i am an overweight girl and have a lot of weight to loose...when i started MFP back in Jan. and entered all my stats, it gave me a little over 1200 cals a day...i have since lost over 20lbs....it seems to be working for me...as long as you are watching what you are eating and how much you are eating, that's what is important. And remember to drink lots of water

katattack

The answer is: It depends on your body!

There's no formula, but 1200 cals is MFP's sort of estimation for a bulk of people. The fact is, given my muscle mass and fitness level, 1200 is lower than what i need to consume to keep up basic organ function. My resting metabolic rate is around 1400 -- that's the minimum I should be aiming for, but more likely 1600.

So, the best thing for you to do is go get your body composition read at your gym. It's usually a free service. Just a type of scale they'll keep in the PT office.

The mentality behind the "1200 cal standard" that's rampant on the message boards blows my mind, but I can see the benefit to some people. For me, the best answer has always been to eat when I'm hungry, to stop when I'm no longer hungry. This is usually about a 300 cal meal, which I"ll eat every 2-4 hrs.

Ahaverland

Yes 1200 calories is typically too few, now if you are under 5 foot tall and weigh 100 pounds, 1200 calories is about right, however in most cases 1200 calories is what dietitians call a very-low calorie diet and is used for short periods of time for drastic weight loss often prior to weight loss surgery but should not be sustained for a long period of time because it does not provide your body with adequate nutrients. If you follow a 1200 calorie diet you should be monitored by your doctor or dietitian to be safe. Good luck!

MacMadame

however in most cases 1200 calories is what dietitians call a very-low calorie diet and is used for short periods of time for drastic weight loss

Actually, the VLCD typical use 800 calories. Like the Optifast diet that Oprah did way back when.

1200 is considered today to be the minimum safe amount and a lot of commercial diet programs are based on a base of 1200 calories a day.

But, I still think there can't be one number that fits everyone...

kiffypooh

My friend and I were talking about this same thing. I've lost 50 lbs (part on here part with Weight Watchers) and I still have 50+ to go. What my friend has said and what has gotten me thinking is this: If I'm eating 1200 calories at 200 lbs, and as you lose you eat less, where will you be at 150 lbs? 1,000 calories?
I'm not sure if there is truth to that. At WW you go down in points every 10 lbs you lose, which is less calories. It makes sense to me so I thought I would throw that out to you.

MacMadame

You don't have to go down in calories though. If 1200 is still a deficit for you, then you can stay at that and just slow down a bit in your weight loss as your BMR goes down.

Also, if you exercise, your BMR might not go down. My BMR at 115 pounds is around what it was at 161 pounds. But at 161 pounds I was going to the gym 1-2x a week and had a body fat percentage somewhere in the 25-30% range. Now, thanks to all the working out I do, I'm mostly muscle and that has increased my BMR at about the same rate as it went down from weighing less. (I hope that made sense -- it's late and my brain isn't 100% :laugh:)

stormieweather

My dietician, PT and the lab (based on the test done on my metabolism) said that 1440 was a VLCD (for me!) and should ONLY be attempted under a doctor's supervision. This is in spite of the fact that almost everyone said 1200 was just fine!

Research and study and see your professional expert in person if you want to know the truth about YOUR body, because everyone is different.

krg918

I started out @ 1200 calories like everyone else. I lost weight ok with that amount when i wasnt exercising. After I started exercising, it was ok for a little bit, but then I increased my exercise and physical activity and I have come to a complete flat line in pounds lost.

My trainer and a friend of mine (who is a big exercise freak) say that if you increase you physical acitvity, you need to increase your calories. They both suggested 1500 calories. I am on week 2 of 1500 calories and while stomach and digestion problems have made it hard to see wt loss on the scales, My clothes fit a little looser.

Thats my story, maybe that will help you figure out what is best for you. Everyone is different. Sometimes its best to take a little of what works for other people and try to find what woks for you. Good luck with it all!! you can do it!

lucky1ns

I am allowed 1500 a day, maybe because of my age, and I find that allows for an enjoyable amount of food and I lose about a lb a week without really trying.

I have made a hobby of creating really tasty yet nutritional meals and I eat like a king!

On a side note, by creating a weekly goal I have found that the push I make a couple of days before my official weigh in day has really been the key to my weight loss.

I really like the "milestones" section over at weight chart .com and I highly reccomend the combination of that site with this one.

Hollycat

Each person is different. I net around 1700 calories a day (and actually eat around 2000) and I'm down 13 pounds since Jan 19th. That was NOT all water weight. I'd already lost 6 pounds before I began logging my food and weight on this site. I have a significant amount to lose [96 to go] and that could be why I'm losing at 1700 net calories. If you have less to lose, it's going to be a bit tougher, but honestly, 1200 calories seems like the absolute bare minimum to me. I'd be pretty miserable. It wouldn't be something I could maintain for long.

Hollycat :flowerforyou: