1200 calories a day? Here's why it might be sabotaging your results!
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You've probably heard:
"Just eat 1,200 calories a day and you'll lose weight."
But is it really healthy—or even effective?
Let's break down where this number comes from, what it means for your body, and how to approach fat loss in a smarter and more sustainable way.
Where does the number 1200 come from?
The number 1200 is often referred to as the "magical" calorie intake for weight loss. But in reality, it's a minimum number of calories — often used to represent the basic calories your body needs just to function (known as your Basal Metabolic Rate - BMR ).
This means:
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No training
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No walking or moving.
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No mental effort at work
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Just… existence.
So when you eat only 1200 calories, your body is barely getting enough to survive , let alone progress.
What happens if you eat too little?
You may lose weight at first. But over time, the body begins to adapt:
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Metabolism slows down
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Hormones (especially those related to hunger, stress and sex hormones) get out of balance
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Decreased energy, mood swings and increased food cravings
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The body retains fat and loses muscle
It's not only difficult—it's counterproductive.
What to do instead:
Sustained fat loss is not the same as eating as little as possible .
So:
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Provide your body with enough food to support your daily activities, training and recovery
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Eats in a small, constant caloric deficit (usually 300–500 kcal below daily consumption)
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Give priority to proteins, fibers and whole foods
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Sufficient sleep, movement and hydration
In many cases, women lose more fat and feel much better when they increase their calories from the overly restrictive 1200 to something more realistic —like 1600–1900, depending on their body and activity level.
Summary:
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1200 calories is not a universal rule
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It's often too little, especially if you're working out, have goals, or just want to feel good
Eat smarter. Not less.
Not sure how many calories your body actually needs?
Check out my 1600, 1400 or 1200 calorie meal plans. — no starvation, just strategy.
Or comment below and tell me your thoughts on the 1200 calorie myth!