A large percentage of Americans have weight issues that are putting them at risk of chronic disease, according to the U.S. Department of Agriculture's Dietary Guidelines for 2010. If you are one of those overweight or obese Americans, cutting your daily calories to 1,200 will likely help you start losing. The actual number of calories you should be consuming, however, is highly variable and depends on your age, gender, activity level and size. Before you go on any diet, talk with your doctor or nutritionist, who can offer dieting advice and a plan that's right for you.
Background
According to Medline Plus, a service of the U.S. National Library of Medicine, women should not consume fewer than 1,200 calories per day, and men should not consume fewer than 1,500, unless supervised by a medical professional. U.S. Department of Health and Human Services figures are slightly different. It says diets allowing 1,000 to 1,200 per day can help most overweight women lose weight, and those with 1,200 to 1,600 are usually appropriate for overweight men, active women and women who weigh more than 164 pounds. Some dieters, especially men, however, may feel hungry on a calorie-restricted diet.
Benefits and Drawbacks
A benefit of following a low-calorie diet is usually successful weight loss. However, if your diet is too low in calories, you'll likely feel hungry or have other unpleasant side effects. If you cut your calories significantly lower than 1,200 -- to 800, for example -- those side effects could include fatigue, nausea diarrhea, constipation and even gallstone formation, according to the National Institute of Diabetes and Digestive Kidney Disease's Weight-control Information Network.
Sample Meal Plan
A meal plan is helpful if you want to stick to a 1,200-calorie diet. A sample USDA 1,200-calorie meal plan consists of 3 oz. of protein foods such as seafood, eggs, lean meats, soy products, nuts or seeds, 4 oz. of grain products, preferably whole grains, 2.5 cups of dairy products, 1.5 cups of vegetables, 1 cup of fruits, 17 g of oils and 121 calories from extras such as solid fats and added sugars each day.
Sample Menu
Using the USDA's 1,200-calorie meal plan, a sample menu might consist of a half cup of fruit juice, one egg, one slice of whole-grain bread, 2 tsp. of margarine and 1 cup of yogurt for breakfast; one small lettuce salad with 1 oz. of low-fat shredded cheese, 1 tbsp. of salad dressing, 1 oz. of grilled chicken and one dinner roll for lunch; one small piece of fruit for a snack; a half cup of cooked vegetables, 1 oz. of grilled salmon, a half cup of rice, 1 tsp. of olive oil and 1 cup of low-fat milk for dinner; and 3 cups of popcorn with 1 tsp. of margarine for another snack.
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