Are 1200 calories a day too few to consume?

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.

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

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.

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...

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.

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.

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

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. :-)

Yes.

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

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!

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.

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.

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.