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1,200
cal/day
140g
protein
33g
fat
85g
carbs
Very active women in an aggressive cutting phase, or smaller-framed women with sedentary lifestyles. This level is difficult to sustain long-term and should be monitored carefully.
This is at the minimum recommended intake for women. Monitor energy levels, menstrual regularity, and mood. If any decline, increase calories by 200-300.
Whether 1,200 calories is enough depends on your size, activity level, and goals. For an average woman, this represents an aggressive calorie deficit. The key indicators are energy levels, training performance, and hunger. If you feel constantly fatigued or are losing strength, you may need more calories.
Focus on protein-rich foods (chicken, fish, eggs, Greek yogurt), vegetables for volume and nutrients, complex carbs (rice, oats, potatoes) for energy, and healthy fats (avocado, nuts, olive oil). At 1,200 calories, every meal should include protein to hit your daily target of 140g.
At 1,200 calories per day, aim for approximately 140g of protein. This is based on 1g per pound of body weight to maximize muscle preservation during an aggressive deficit. Spread protein across 3-5 meals for optimal muscle protein synthesis, targeting 20-40g per meal.
For the average woman with a TDEE around 1,900 calories, eating 1,200 calories would create a 700 calorie daily deficit. This equals approximately 1.4 lbs of weight loss per week. Individual results vary based on your actual TDEE.
FitCommit calculates your personalized TDEE and macros from an AI body scan, then tracks your food with camera scanning. No guessing. Free 7-day trial.
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