Is 1200 calories a day good for weight loss?
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When it comes to losing weight, a general rule of thumb is to consume 500 fewer calories than needed to maintain your present weight (maintenance calories). Doing this every day can help you lose about 1 pound per week.
Healthy weight loss is more than just a temporary program. Long-term changes in daily eating and activity habits are required for weight loss benefits to last.
However, the amount of calories you should be eating a day for weight loss depends on factors such as your current weight, age, height, level of activity, and metabolic health.
Before starting a new diet plan, talk to a licensed nutritionist to make sure it’s safe for you, especially if you have underlying medical conditions.
Is 1200 calories a day good for weight loss?
It is generally considered to be a caloric deficit to consume 1200 calories per day if you are trying to lose weight. For weight loss safety, it is advisable to aim for losing 1-2 pounds a week. This means eating 500 to 1000 calories below your maintenance calories a day.
To calculate your maintenance calories is to multiply your weight by 15. For example, moderately active means engaging in physical activity equivalent to walking about 1.5-3 miles a day at 3-4 miles an hour, in addition to daily living activities, and if you weigh 150 pounds, your maintenance calories will be 150 x 15 = 2250 calories. Therefore 1200 calories a day is good for weight loss.
What are average calorie ranges for women?
- Moderately active: To maintain weight, a moderately active woman between ages 26-50 needs roughly 2,000 calories per day. To shed 1 pound a week, she needs to reduce her calorie intake to 1,500 calories per day.
- Active: Women who are physically active and walk more than 3 miles daily need to consume at least 2,200 calories per day to maintain weight and at least 1,700 calories to shed 1 pound a week.
- Early 20s: Women in their early 20s require more calories. To maintain weight, they need roughly 2,200 calories each day.
- Over 50: Women over 50 require fewer calories. A moderately active woman over 50 years needs 1,800 calories per day to maintain weight and 1,600 calories per day to shed 1 pound a week.
- Pregnant or breastfeeding: Women who are pregnant or breastfeeding have higher calorie requirements, so these ranges do not apply to them.
What are average calorie ranges for men?
- Moderately active: To maintain weight, a moderately active man between ages 46-45 years needs roughly 2,600 calories per day. To shed 1 pound a week, he needs to reduce his calorie intake to 2,100 calories per day.
- Active: Men who are physically active and walk more than 3 miles daily need 2,800-3,000 calories per day to maintain weight and 2,300-2,500 calories per day to shed 1 pound a week.
- Ages 19-25: Young men between ages 19-25 require more calories. To maintain weight, they need an average of 2,800 calories per day and up to 3,000 if they are active. Moderately active young men should consume 2,300-2,500 calories per day to lose 1 pound every week.
- Ages 46-65: As men get older, their energy requirements decrease. Moderately active men between ages 46-65 require an average of 2,400 calories per day. After age 66, their calorie needs may be reduced to about 2,200 calories per day.
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SLIDESHOW
The Best Diet Tips: How to Lose Weight the Healthy Way See Slideshow18 ways to reduce calorie intake
- Start the day by drinking water. Your body is typically dehydrated upon waking up, and it can misinterpret thirst for hunger. Drinking a glass of water first thing in the morning, as well as before meals, can prevent you from eating too much.
- Eat a healthy breakfast. Breakfast is the most important meal of the day, and calories consumed during breakfast get burned easily compared to other meals.
- Eat more fiber. A high-fiber diet that includes a variety of fruits and vegetables promotes digestion and helps you feel fuller for longer.
- Eat whole grains. Whole grains are more nutritious than their processed or refined grains and also help you feel full for longer.
- Eat more protein and fewer carbs. Protein helps boost metabolism more than carbs or fat and can lead to more calorie burn.
- Add good fats to your diet. Healthy fats get burned and do not get stored in the body. Good fats include salmon, avocados, and coconut oil.
- Take a power nap. Taking a short 15-minute nap can help you feel energized and reduce hunger pangs.
- Choose healthy snacks. Snacking throughout the day can help you avoid overeating during meals. Go for nutritious snacks that are low in calories, such as nuts or veggies and hummus.
- Reduce salt intake. Eating too much salt can cause water retention, resulting in bloating and weight gain.
- Reduce sugar intake. Avoid sodas and commercial fruit juices that contain more sugar than fruit. Added sugar can lead to weight gain and other health issues.
- Replace sugar with honey. Honey can be used as a natural sweetener in juices, teas, and desserts and is less fattening than white sugar.
- Cook at home. Preparing meals at home and reducing eating out can help you consume smaller portions and make sure you’re using healthy ingredients.
- Steam or grill instead of frying. Use healthy oils for cooking, and try steaming or grilling instead of deep frying, as this can help you avoid eating too much oil.
- Drink coffee. Studies have shown that caffeine can decrease appetite as well as boost energy and overall mood. Avoid adding more calories to your coffee with high-fat milk or sugar.
- Add lemon to your water. This may help reduce fat absorption and cholesterol and improve digestion.
- Use apple cider vinegar. Apple cider vinegar is believed to reduce fat and boost metabolism.
- Drink herbal teas. Drinking green tea helps boost metabolism and aids in digestion.
- Reduce alcohol intake. This reduces calorie intake and fluid retention in the body.
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Harvard Health Publishing. Diet & Weight Loss. https://www.health.harvard.edu/topics/diet-and-weight-loss
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U.S. Department of Agriculture. MyPlate. https://www.choosemyplate.gov
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