A 1,200 calorie per day diet is the minimum number of calories generally recommended to maintain normal metabolic functions in healthy adults. Depending on your age, sex, height, weight and activity level, a 1,200 calorie per day diet may not provide enough energy to sustain you throughout the day. Remember to seek the advice of your doctor before beginning a diet.
Weight Loss 101
Weight loss occurs as a result of taking in fewer calories than you expend. This is accomplished either by increasing the calories you expend through exercise or by restricting your calorie intake through diet. Your daily calorie needs are based on a variety of factors, including age, weight, height, gender, and activity level. In general, women need between 1,600 and 2,400 calories per day, and men need between 2,000 and 3000 calories per day.
The Amount of Energy in One Pound of Body Weight
There are 3,500 calories in one pound. In order to lose one pound of weight, you'll have to create a 3,500 calorie deficit. A daily 500 calorie deficit should theoretically result in one pound of weight loss over the course of a week. You can create a 500 calorie deficit each day by taking in 500 fewer calories then you need.
How Many Calories Do You Need?
Everybody has different calorie needs. The best way to estimate your body's calorie needs is with a predictive equation, like the Mifflin-St Joer equation. The Mifflin-St Joer equation predicts your resting metabolic rate, RMR, or the amount of energy your body needs at rest. Your RMR is then multiplied by an activity factor.
To calculate your current daily calorie needs, use the following equation. But first, you will have to convert your height and weight from inches and pounds into centimeters and kilograms. In order to convert your weight in pounds to kilograms, divide your weight by 2.2. In order to convert your height in inches to centimeters, multiply your height by 2.54.
Male RMR= 10 x weight (kg) + 6.25 x height (cm) - 5 x age(yrs) + 5
Female RMR= 10 x weight (kg) + 6.25 x height (cm) - 5 x age(yrs) -161
Multiply the RMR by an activity factor based on your current activity level. Sedentary individuals, or those receiving only the physical activity associated with activities of daily life, use 1.3. Moderately active individuals, in addition to activities of daily life, perform physical activity equivalent to walking 1.5 to 3 miles per day at a pace of 3 to 4 mph. For moderate activity, multiply your REE by an activity factor of 1.5 to 1.6. Active individuals, in addition to completing activities of daily life, complete the equivalent of walking more than 3 miles per day at 3 to 4 mph. For active individuals, use an activity factor of 1.7 to 1.8.
After you multiply your RMR by an activity factor, you will arrive at your estimated daily calorie needs.
Calculating Weight Loss on 1,200 Calories per Day
After estimating your daily calorie needs using the Mifflin-St Joer equation, you can calculate your weight loss on a 1,200 calorie per day diet. In order to do this, you will first subtract 1,200 from your daily calorie needs in order to determine your daily calorie deficit. Now multiply your daily deficit by seven, for seven days in a week. Take this number and divide it by 3,500, for 3,500 calories in a pound.
Here is an example using a person needing 2, 200 calories per day.
2,200 minus 1,200 = 1000
1,000 times 7 = 7000
7,000 divided by 3,500 = 2
In one week, the person in this example should theoretically lose 2 pounds on a 1,200 calorie per day diet.
References
- "Dietary Guidelines for Americans 2010"; US Department of Health and Human Services; 2010.
- "Journal of the American Dietetic Association";Comparison of Predictive Equations for Resting Metabolic Rate in Healthy Nonobese and Obese Adults: A Systematic Review;Frankenfield, Roth-Yousey, Compher; May 2005
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