1200 Calorie Meal Plan

The full day

About this plan

Use the calculators

• TDEE Calculator — find your real maintenance
• Calorie Deficit Calculator — set your target rate
• Macro Calculator — split this plan\'s calories your way
• Protein Calculator — verify your protein target
• All weight-loss calculators (11 tools)

Other meal plans

Frequently asked questions

Is 1200 calories enough?

For active fat loss in smaller adults, often yes. For taller, more active, or muscular adults, no — could produce metabolic adaptation and muscle loss. The 1200 kcal target is the clinical floor; consult your healthcare provider before maintaining this calorie level long-term.

Will I lose weight on 1200 calories?

Most adults with TDEE above 1700 kcal will lose weight steadily on 1200 kcal/day. The expected rate depends on the deficit size: a 500-700 kcal/day deficit produces ~1 lb/week of fat loss. Tall, active, or muscular adults may have larger deficits at 1200 kcal and lose faster.

Is 90g of protein enough?

For a 60kg adult at 1.5g/kg, yes. The Morton 2018 meta-analysis established 1.6g/kg as the dose-response plateau for muscle protein synthesis. Larger adults need proportionally more — a 75kg adult at 1200 kcal would need to push protein to 110-120g (40% of calories from protein), which is achievable but requires careful food choices.

Can I follow this plan long-term?

Generally no — 1200 kcal is intended as a cut-phase plan, not lifelong eating. Long-term metabolic adaptation reduces TDEE 5-15% below predicted. Reverse-dieting (gradually increasing intake by 50-100 kcal/week) after reaching goal weight prevents rebound and restores metabolic health.