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1,200
Calories
105g
Protein
33g
Fat
121g
Carbs
Hit your 1,200 calorie target daily. FitCommit scans food and tracks macros automatically.
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Very low calorie. Typically for sedentary women under 5'3" in an aggressive cut. Should be supervised by a healthcare provider.
A 1200-calorie cutting diet works when your TDEE (Total Daily Energy Expenditure) is roughly 1700-1950 calories. This creates a 500-750 calorie deficit for about 1-1.5 lbs of fat loss per week.
If you are not losing weight after 2 weeks, reduce by 200 calories. If losing more than 1.5 lbs/week, increase by 200. If training performance drops significantly, add 100-200 calories from carbs.
4 egg whites with spinach, mushrooms, and a slice of whole wheat toast.
Plain Greek yogurt with blueberries, a drizzle of honey, and 1 tbsp granola.
Grilled chicken breast over mixed greens with cucumber, tomato, and light vinaigrette.
Ground turkey with Asian-style sauce in butter lettuce cups.
Baked cod fillet with roasted asparagus and lemon. Light and high protein.
1 scoop whey protein with water and ice.
| Meal | What | Cal | P | F | C |
|---|---|---|---|---|---|
| Breakfast | Egg White Omelette | 220 | 28g | 4g | 20g |
| Lunch | Chicken Salad Bowl | 320 | 40g | 10g | 14g |
| Dinner | Baked Cod & Asparagus | 240 | 36g | 6g | 8g |
| Snack | Protein Shake | 420 | 25g | 1g | 78g |
| Total | 1200 | 129g | 21g | 120g |
For a 1200-calorie cutting diet, aim for about 105g protein, 33g fat, and 121g carbs per day. These macros optimize fat loss while preserving lean muscle.
Focus on lean proteins, vegetables, and measured portions of complex carbs. A sample day might include Egg White Omelette for breakfast, Chicken Salad Bowl for lunch, and Baked Cod & Asparagus for dinner, with strategic snacks.
At 1200 calories for cutting, aim for 105g protein per day (35% of calories). This is about 26g per meal across 4 meals.
Building new muscle in a deficit is difficult but possible for beginners. At 1200 calories, your protein target of 105g supports muscle protein synthesis. Pair this with progressive resistance training.
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