Printable 1200 Calorie Meal Plan | 7-Day High Protein Weight Loss

Printable 1200 Calorie Meal Plan | 7-Day High Protein Weight Loss

Grab your free Printable 1200 Calorie Meal Plan designed for easy printing and fridge display! This comprehensive 7-day meal guide offers a rich protein content and a diverse range of tasty, well-balanced dishes. Follow it effortlessly for up to 30 days.

If you’re new here, welcome! I want to share my approach to balanced nutrition and fostering a positive relationship with food. I don’t view any macronutrient or food group as an enemy—nor do any qualified dietitians. My focus is on crafting well-rounded, nourishing meal plans that incorporate healthy carbs, quality proteins, and beneficial fats to support overall health.

While I do highlight foods that are particularly good for your body (so you’ll find many meal-salads here) and often suggest keeping fat intake on the lower side, my primary goal is to help you discover a balanced and sustainable diet that works for you.

And yes, that definitely includes some delicious snacks!



In the PDF document below, you’ll find seven 1200 calorie diet plans, labeled Plan 1 to Plan 7. Each plan includes breakfast, lunch, dinner, and 2-3 snacks for a balanced approach. All these plans are based on a 1200 calorie target, so you can use any plan on any day without worrying about changing your calorie intake.


You will find 2-3 snacks mentioned in each plan. You can have the snacks at whatever time you like. You can have them together or separately. What’s great is that most snacks can be easily bought on Amazon, so you won’t need to spend much time in the kitchen.


These plans feature a variety of high-quality protein sources, like tuna, salmon, lean chicken, beef, turkey, and shrimp. The meals are designed to be low in carbs and fats.


You’ll notice a lot of salads, which means minimal fat-based cooking methods but lots of fiber and nutrition. For example, when preparing eggs or meat, you’ll use little to no oil. There will be plenty of other ingredients to keep it filling and tasty.

And here’s the fun part:


After sticking to the plan for seven days, you get a cheat day! This means you can have your favorite meals without thinking about the calories. Perhaps a dessert you are craving or a dinner with your family or friends. This break helps you avoid feeling deprived and won’t derail your weight loss journey.

Is 1200 Calories right for you?

If you’re unsure whether 1200 calories per day is suitable for you, you can use an online calculator. These tools can help determine your energy requirements based on factors like your weight, height, age, gender, and physical activity level.

A 1200 calorie diet is typically suitable for individuals who are looking to lose weight or maintain a lower body weight, especially if they have a sedentary lifestyle or a lower basal metabolic rate. It’s often used in weight loss programs under medical supervision or as part of a controlled calorie intake plan. However, it’s important to ensure that such diets still provide adequate nutrition to meet daily nutrient requirements.

If you are looking for higher calorie meal plans with the same meals (but adjusted quantities/calories), you can try:



  • Breakfast: Eggs with Whole Grain Bread
  • Lunch: Baked Italian Pasta
  • Dinner: Chicken Waldorf Salad
  • Snacks


  • Breakfast: Bagels with Cream Cheese
  • Lunch: Shrimp & Squash Skillet with Rice
  • Dinner: Tortilla Baked Eggs
  • Snacks


  • Breakfast: Almond Butter Overnight Oats & Boiled Egg
  • Lunch: Cheeseburger Salad
  • Dinner: Baked Salmon and Green Beans
  • Snacks


  • Breakfast: Eggs with Toast
  • Lunch: Buffalo Tuna Salad Served on Lettuce
  • Dinner: Turkey Quinoa Salad
  • Snacks


  • Breakfast: Egg & Cheese Quesadilla
  • Lunch: Roasted Cauliflower Bowl
  • Dinner: Chicken Flatbread Pizza
  • Snacks


  • Breakfast: Eggs with English Muffin
  • Lunch: Broccoli Alfredo Pasta
  • Dinner: Shrimp Taco Salad
  • Snacks


  • Breakfast: Veggie Omelet
  • Lunch: Creamy Turkey Salad
  • Dinner: Lemon Herb Salmon Salad
  • Snacks

Meal Plan Arrangement: Plan 1-Plan 7

The plans are numbered (Plan 1 through Plan 7) to give you flexibility. You’re not tied to following them in a strict day-by-day order. Mix and match as you please, depending on what you enjoy or have on hand.

Feel free to switch things up based on your preferences or pantry items. However, following the plans in order can help you stay consistent, especially if your grocery shopping aligns with the plans.

If you decide to stick with one plan for a few days, consider preparing meals in advance to simplify things.

In the following part, you’ll discover comprehensive nutritional details for every ingredient and meal included in the plan. This will provide clarity and enable you to swap out ingredients with similar calorie counts if needed. You can even substitute entire meals, as each meal and daily nutrition info is clearly listed. For recipe instructions, refer to the PDF provided.

Meal Plan With Detailed Nutrition Information

Meal Plan: Day 1/Plan 1

Breakfast: Eggs with Whole Grain Bread

ItemWeight (g)CaloriesCarbs (g)Protein (g)Fat (g)Fiber (g)
2 large eggs (raw)100.6143.80.96612.4810.02
2 slices bread5614026624
Salt and pepper to taste
1 cup of coffee with stevia

Lunch: Baked Italian Pasta

ItemWeight (g)CaloriesCarbs (g)Protein (g)Fat (g)Fiber (g)
365 by Whole Foods Market, Organic Angel Hair Pasta (2 oz dry)5620043612
365 by Whole Foods Market, Organic Italian Herb Pasta Sauce (1/2 cup)11860922.52
365 by Whole Foods Market, Parmesan Shred (2 tbsp)1040043


ItemWeight (g)CaloriesCarbs (g)Protein (g)Fat (g)Fiber (g)
1 Pure Protein Bar (Chocolate Peanut Caramel)5019016206
The Only Bean Crunchy Dry Roasted Edamame Snacks2610061144

Dinner: Chicken Waldorf Salad

ItemWeight (g)CaloriesCarbs (g)Protein (g)Fat (g)Fiber (g)
113g boneless, skinless chicken breast (raw)113136025.42.96
1/4 cup Oikos Blended Non Fat Greek Yogurt37.522.51.540
1 tablespoon lemon juice153.31.0350.05250.0360.045
1/2 cup seedless red grapes9077.418.180.8190.144
4g walnuts429.20.4360.5842.7880.208
50g Granny Smith apple5032.57.80.0750.081.05
50g chopped red onion50224.9650.470.051.1

Day’s Total

Weight (g)CaloriesCarbs (g)Protein (g)Fat (g)Fiber (g)

Meal Plan: Day 2/ Plan 2

Breakfast: Bagels with Cream Cheese, Raspberries & Coffee

ItemWeight (g)CaloriesCarbs (g)Protein (g)Fat (g)Fiber (g)
Dave’s Killer Bread Organic Everything Bagel, 1 bagel95260441355
10 raspberries199.882.260.2280.1241.24
Salt and pepper to taste
30g Philadelphia cream cheese30461.
1 cup of coffee with stevia

Lunch: Shrimp & Squash Skillet with Rice

ItemWeight (g)CaloriesCarbs (g)Protein (g)Fat (g)Fiber (g)
130g shrimps (raw weight)130110.5026.130.6630
1 small zucchini11820.13.671.430.3781.18
1 small yellow squash/crookneck11822.424.57841.19180.31861.18
1 small green bell pepper7414.83.430.6360.1261.26
3/4 tablespoons oil10.12589.250010.1250
Skip butter (instead of 1/2 tablespoon)
1 clove garlic, minced (instead of 1/2)34.470.9930.1910.015
1/3 tablespoon paprika (spice)
1/2 teaspoon Cajun seasoning000000
Salt, pepper, and fresh parsley to taste
1/2 cup cooked long grain brown rice10112425.852.770.981.615


ItemWeight (g)CaloriesCarbs (g)Protein (g)Fat (g)Fiber (g)
Wonderful Pistachios No Shells, 3 flavors, mixed variety, 1 bag2113065102
1 package 5g gimMe – Sea Salt Organic Roasted Seaweed Sheets Keto, Vegan,5301121
Pirate’s Booty Aged White Cheddar Cheese Puffs14709130

Dinner: Tortilla Baked Eggs

ItemWeight (g)CaloriesCarbs (g)Protein (g)Fat (g)Fiber (g)
2 large eggs (raw weight)100.6143.80.96612.4810.02
Mission Zero Net Carb Original Tortillas1825721.57
Organic Valley Gourmet Grassmilk Raw Organic Cheddar14550.534.5
Cheese Block, 14g
Season with salt, black pepper, red pepper flakes
50g baby spinach5013.51.2051.4250.31
1/2 cup grape tomatoes7623.554.190.630.479

Day’s Total

CaloriesCarbs (g)Protein (g)Fat (g)Fiber (g)

Meal Plan: Day 3/ Plan 3

Breakfast: Almond Butter Overnight Oats

ItemWeight (g)CaloriesCarbs (g)Protein (g)Fat (g)Fiber (g)
1/2 cup low-fat milk123536.354.161.17
1/2 cup whole grain old fashioned oats40152.827.485.42.356
1 tablespoon Great Value Natural Almond Butter15903381
1/2 cup blackberries7230.956.910.3533.815
Stevia to sweeten if needed
1 large egg50.373.90.4836.244.35

Lunch: Cheese Burger Salad

ItemWeight (g)CaloriesCarbs (g)Protein (g)Fat (g)Fiber (g)
Wish-Bone Light Thousand Island Salad Dressing, 2 tbsp, 30 ml604050
145g ground beef (97% lean, 3% fat) (raw weight)145175031.954.350
1 clove garlic, minced (instead of 1/2 clove)34.470.9930.1910.015
Salad items:
86g romaine lettuce8618.063.49160.84280.0602
1/2 cup grape tomatoes7623.554.190.630.479
1 pickle, 28g, 365 by Whole Foods Market, Organic Baby Dill Pickles280000
1/4 red onion, sliced49.2521.6754.90.46250.049251.0825
14g Organic Valley Gourmet Grassmilk Raw Organic Cheddar Cheese Block, shredded14550.534.50


ItemWeight (g)CaloriesCarbs (g)Protein (g)Fat (g)Fiber (g)
Blue Diamonds Almond Dark Chocolate Cocoa Dusted Snacks, 100 Calorie Packs, 1 bag181006382
365 by Whole Foods Market, Cheese String Mozzarella 12 Count, 12 Ounce (1 stick, 28g)2880076

Dinner: Baked Salmon and Green Beans

ItemWeight (g)CaloriesCarbs (g)Protein (g)Fat (g)Fiber (g)
1 tablespoon lemon juice153.31.0350.05250.0360.045
70g salmon, Chicken of the Sea Wild Caught Alaskan Pink Salmon in Spring Water700151
56g green beans56192.0835.89610.5281.131214.112
1 clove garlic, minced (instead of 1/2 clove)34.470.9930.1910.015
Salt, pepper, and dill to taste
1/2 teaspoon olive/canola oil2.2519.9002.25

Day’s Total

CaloriesCarbs (g)Protein (g)Fat (g)Fiber (g)

Meal Plan: Day 4/Plan 4

Breakfast: Eggs with Toast

ItemWeight (g)CaloriesCarbs (g)Protein (g)Fat (g)Fiber (g)
2 large eggs (raw weight)100.6143.80.96612.4810.02
Salt and pepper to taste
2 slices bread (56g)5614026624
1 cup of coffee with stevia

Lunch: Buffalo Tuna Salad Served on Lettuce

ItemWeight (g)CaloriesCarbs (g)Protein (g)Fat (g)Fiber (g)
1 can light tuna, canned in water165191042.11.350
1/4 cup diced celery25.253.5250.750.174250.0430.405
1 small carrot (instead of 1/4 cup diced carrots)5020.54.790.4650.121.4
1/4 red onion diced (instead of 1/8 small red onion diced)49.2521.6754.90.46250.049251.0825
1 tablespoon Hellmann’s light mayo1535103.50
1/4 tbsp + 1/8 tbsp Frank’s Red Hot
Salt and pepper to taste
1/2 cup Oikos Blended Non Fat Greek Yogurt75453800


ItemWeight (g)CaloriesCarbs (g)Protein (g)Fat (g)Fiber (g)
PBfit All-Natural Peanut Butter Powder, 3 tbsp249091233
2 medjool dates, pitted48133360.8680.0723.22
1 cup low fat milk24610612.78.322.34

Dinner: Turkey Quinoa Salad

ItemWeight (g)CaloriesCarbs (g)Protein (g)Fat (g)Fiber (g)
66.5g Ground Turkey (93% lean, 7% fat) (raw weight)66.585010.554.750
1/2 cup cooked quinoa92.511119.74.071.7752.59
85g of canned artichoke854510.12.450.2894.84
1 cup of cherry tomatoes14926.85.81.310.2981.79
Salt, pepper, and garlic powder to taste
1 cup spinach raw306.91.090.8580.1170.66

Day’s Total

CaloriesCarbs (g)Protein (g)Fat (g)Fiber (g)

Meal Plan: Day 5/Plan 5

Breakfast: Egg Cheese Quesadilla

ItemWeight (g)CaloriesCarbs (g)Protein (g)Fat (g)Fiber (g)
Mission Zero Net Carb Original Tortillas1825721.57
2 large eggs (raw weight)100.6143.80.96612.4810.02
14g Organic Valley Gourmet Grassmilk Cheese14550.534.50

Lunch: Roasted Cauliflower Bowl

ItemWeight (g)CaloriesCarbs (g)Protein (g)Fat (g)Fiber (g)
1/2 cup cooked long grain brown rice10112425.852.770.981.615
1 small head cauliflower26566.
1 teaspoon canola oil4.539.8004.50
2 teaspoons taco seasoning5.718.43.310.25600.758
113g boneless, skinless chicken breast (raw)113136025.42.960
1/4 cup cilantro40.920.1470.0850.0210.112
1 lime (2″ dia)6720.17.040.4690.1341.88
1/2 roma tomato306.61.1520.210.1260.3
1/4 avocado sliced50804.2617.353.35

Snack: Atkins Endulge Bar & SkinnyPop Popcorn

ItemWeight (g)CaloriesCarbs (g)Protein (g)Fat (g)Fiber (g)
SkinnyPop Original Popcorn (1 bag)1810010172
Atkins Endulge Chocolate Caramel Mousse Bar341002234.58

Dinner: Chicken Flatbread Pizza

ItemWeight (g)CaloriesCarbs (g)Protein (g)Fat (g)Fiber (g)
1 flatbread Flatout Thin Pizza Crust4813025511
1/4 cup 365 Organic Pizza Sauce6250612.5
113g boneless, skinless chicken breast (raw)113136025.42.960
7g 365 Mozzarella Cheese722.5
sprinkle of oregano, red pepper flakes

Day’s Total

MealCaloriesCarbs (g)Protein (g)Fat (g)Fiber (g)

Meal Plan: Day 6/Plan 6

Breakfast: Eggs with English Muffin

ItemWeight (g)CaloriesCarbs (g)Protein (g)Fat (g)Fiber (g)
2 large eggs (raw weight)100.6143.80.96612.4810.02
1/2 teaspoon olive/canola oil2.2519.9002.250
Salt and pepper to taste
1 Thomas Light Multigrain English muffin5710026418
1 cup of coffee with stevia

Lunch: Broccoli Chicken Alfredo

ItemWeightCaloriesCarbs (g)Protein (g)Fat (g)Fiber (g)
Barilla Protein Penne Pasta (Raw weight)56g190391014
1/4 broccoli bunch (raw weight)152g51.7510.14.2750.56253.95
1 teaspoon olive oil4.5g39.8004.50
113g boneless, skinless chicken breast (raw weight)113g (4 oz)136025.42.960
1 clove garlic, minced34.470.9930.1910.015
1/2 tablespoon all-purpose flour3.9062514.218752.981250.4031250.038125
1/4 cup + 1/8 cup low-fat milk92.2539.754.76253.120.8775
1 tablespoon Kraft reduced-fat grated parmesan7.53031.51.5

Snacks: Whole Strawberries & Cheese Crackers

ItemWeight (g)CaloriesCarbs (g)Protein (g)Fat (g)Fiber (g)
1 cup whole strawberries14446.111.10.9650.4322.88
Quest Nutrition Cheese Crackers30130101075

Dinner: Shrimp Taco Salad

ItemWeight (g)CaloriesCarbs (g)Protein (g)Fat (g)Fiber (g)
130g shrimp (raw weight)130110.5026.130.6630
2 tsp McCormick Premium Taco Seasoning620400
1 cup cherry tomatoes14926.85.81.310.2981.79
86g romaine lettuce8618.063.49160.84280.0602
1/2 cup Goya canned golden corn (125g)1256012202
1/2 teaspoon olive/canola oil2.2519.9002.250
1 tablespoon lemon juice153.31.0350.05250.0360.045

Day’s Total

MealCaloriesCarbs (g)Protein (g)Fat (g)Fiber (g)

Meal Plan: Day 7/Plan 7

Breakfast: Egg Cheese Quesadilla

IngredientWeight (g)CaloriesCarbs (g)Protein (g)Fat (g)Fiber (g)
2 large eggs (raw)100.6143.80.96612.4810.020
1/2 small onion35143.270.3850.0350
1/4 tomato31.255.6251.2150.2750.06250
50g baby spinach5013.51.2051.4250.310

Lunch: Roasted Cauliflower Bowl

IngredientWeight (g)CaloriesCarbs (g)Protein (g)Fat (g)Fiber (g)
1 large apple24214835.80.4110.3635.08
1 cucumber30145.210.91.960.3311.5
1 large carrot7229.56.90.670.1732.02
100g raw turkey breast (meat only)1001140.1423.71.480
Wish Bone Light Creamy Dressing, 2 tbsp60
100g bell pepper100204.640.860.171.7


ItemWeight (g)CaloriesCarbs (g)Protein (g)Fat (g)Fiber (g)
Quest Nutrition Tortilla Style Protein Chips Variety Pack (nacho cheese 130, chili lime 140, loaded taco 140)321305186
1 medium apple20012229.60.340.34.2

Dinner: Chicken Flatbread Pizza

IngredientWeight (g)CaloriesCarbs (g)Protein (g)Fat (g)Fiber (g)
1/2 tbsp olive/canola oil + 1/4 tbsp water (instead of 3/4 tbsp)7620070
1 wedge yields, around 1/2 tbsp5.91.30.4070.0210.0140.018
1/4 tbsp red wine vinegar (optional)
1/4 tbsp fresh chopped parsley
1/2 tsp minced garlic
1/4 tsp dry oregano
1/4 tsp salt
Cracked pepper to taste
150g pink salmon (raw, skin optional)150190.5030.756.60
1 cup shredded Romaine or Cos lettuce477.991.550.5780.1410.987
1 mini cucumber659.752.360.4230.0720.325
1/2 Roma tomato306.61.1520.210.1260.3
1/4 red onion, sliced49.2521.6754.90.46250.049251.0825
President Fat Free Feta Crumbles (about 2×1 inch cube) (2 oz)567041201.06
Removed olives

Day’s Total

CaloriesCarbs (g)Protein (g)Fat (g)Fiber (g)

Convenient Snacks In The Printable 1200 Calorie Meal Plan

This 1200 calorie diet plan includes some convenient, on-the-go snacks. These ready-to-eat options are designed to save you time while ensuring you stay on track. You can even switch them up with any other snack with similar calories that is available to you (you can check the calories in the detailed nutrition information section above).

With a variety of flavors and high-protein content, these snacks aim to support consistency.

Day 1

Day 2

Wonderful Pistachios Variety pack high protein snack

Wonderful Pistachios No Shells Variety Pack Roasted & Salted Nuts (4), Chili Roasted (3), Honey Roasted (2)

Day 3

Day 4

printable 1200 calorie diet pan: peanut butter powder PBfit high protein

Peanut Butter Powder PBfit All-Natural Peanut Butter Powder, From Real Roasted Pressed Peanuts, 8g of Protein

Day 5

printable 1200 calorie diet plan: skinny pop popcorn low calorie snack

SkinnyPop Original Popcorn (Healthy Popcorn Snacks, Gluten Free)

atkins chocolate caramel mousse bar healthy snack

Atkins Endulge Chocolate Caramel Mousse Bar (Dessert Favorite, 1g Sugar, High in Fiber, 5 Count)

Day 6

Day 7

Frequently Asked Questions

When will I start seeing results with a 1200 calorie meal plan?

You should start noticing changes fairly soon on a 1200 calorie diet, typically within the first week. Consistency is key—check in weekly rather than daily to gauge your progress effectively.

Is it necessary to take multivitamins with a 1200 calorie meal plan?

Considering the calorie restriction, incorporating a multivitamin can help ensure you’re meeting your nutritional needs. It’s a good way to support overall health and fill potential nutrient gaps on this meal plan.

How can I increase protein intake while following a 1200 calorie diet plan?

To boost protein intake, focus on lean sources like chicken breast, fish, tofu, eggs, and legumes. These foods are protein-rich and relatively low in calories, making them ideal additions to your meals.

How long should I follow a 1200 calorie diet?

Plan to follow the 1200 calorie diet for a few months initially. After achieving your desired weight loss, consider transitioning to a maintenance phase for several months before reassessing.

Can a 1200 calorie diet maintain weight?

Yes, a 1200 calorie diet can help maintain weight for some individuals, especially those with a sedentary lifestyle. However, individual factors like activity level and metabolism play a role.

What if I still feel hungry on a 1200 calorie diet plan?

Opt for high-fiber foods like vegetables, fruits, and whole grains to increase satiety without increasing calorie intake significantly. Protein-rich foods can also help keep you feeling full longer.

Who shouldn’t follow a 1200 calorie diet?

Athletes, pregnant women, breastfeeding moms, and individuals with specific medical conditions should avoid a 1200 calorie diet due to increased energy and nutrient needs.

What zero-calorie sweetener is recommended for coffee/tea for weight loss?

Stevia is a popular choice due to its natural origin, zero calories, and low impact on blood sugar levels. Use pure stevia products to avoid added sugars and artificial ingredients.

How can I prevent feeling tired on a 1200 calorie diet plan?

Ensure adequate nutrient intake, hydration, and prioritize quality sleep. Eating regular meals and snacks throughout the day can also help maintain energy levels.

When can I eat snacks on a 1200 calorie diet?

You can enjoy snacks at any time that fits your schedule and helps you maintain balanced energy levels throughout the day.

What types of exercises are recommended on a 1200 calorie diet?

Incorporating a combination of cardio exercises (like walking, jogging, or cycling) and strength training (using weights or bodyweight exercises) can help maintain muscle mass and support overall health during calorie restriction.

Should I count macros (carbs, protein, fat) on a 1200 calorie diet?

Tracking macros can help ensure balanced nutrition on a 1200 calorie diet. Aim for a moderate distribution of macronutrients that supports your goals—generally, around 40% carbs, 30% protein, and 30% fat can be a starting point, but individual needs vary.

How can I manage social events while on a 1200 calorie diet?

Plan ahead by eating a light, protein-rich snack before the event to curb hunger. Opt for lower-calorie drink options and focus on socializing rather than solely on food. Consider choosing smaller portions or healthier options if available.

What should I do if I hit a weight loss plateau on a 1200 calorie diet?

Plateaus are common but can be overcome. Evaluate portion sizes, consider varying your exercise routine, and ensure you’re accurately tracking your food intake. Sometimes, increasing or decreasing calorie intake slightly can jumpstart progress again.

Sample Calculation


  • Weight = 70 kg
  • Height = 160 cm (1.6 meters)
  • Age: 30
  • Gender: Female
  • Lifestyle: Sedentary

1.First, calculate BMI using the formula:

To determine if the woman is overweight or obese based on BMI (Body Mass Index), we’ll calculate her BMI using the provided weight and height.

Convert height from centimeters to meters: Height=1.6 meters

BMI=weight in kg/height in meters^2 ​= 70/2.56 = 27.34

Interpretation of BMI categories:

  • Underweight: BMI less than 18.5
  • Normal weight: BMI 18.5 – 24.9
  • Overweight: BMI 25 – 29.9
  • Obesity: BMI 30 or greater

Based on the calculation:

  • BMI = 27.34

This BMI places the woman in the “Overweight” category according to standard BMI classifications.

2. Calculate BMR using Mifflin-St Jeor equation:

For a woman in her 20s or 30s, overweight, and sedentary:

  • Weight = 70 kg
  • Height = 160 cm (1.6 meters)
  • Age = 30 years

Convert height from centimeters to meters:

Height in meters=160÷100=1.6

Calculate BMR:

  • BMR=10×weight in kg+6.25×height in cm−5×age in years−161
  • BMR=10×70+6.25×160−5×30−161
  • BMR=700+1000−150−161
  • BMR=1389 calories/day

3. Calculate TDEE (Total Daily Energy Expenditure):

For a sedentary lifestyle (activity factor around 1.2):

  • TDEE=BMR×Activity Factor
  • TDEE=1389×1.2
  • TDEE=1666.8 calories/day

4. Calculate weight loss calories:

To achieve a calorie deficit for weight loss, subtract approximately 250-500 calories from TDEE:

  • Weight Loss Calories=TDEE−500
  • Weight Loss Calories=1666.8−500
  • Weight Loss Calories=1166.8

So the target is 1200 calories/day for weight loss:

  • Weight Loss Calories=1200 calories/day

To summarize:

  • BMR (Basal Metabolic Rate) calculated using Mifflin-St Jeor equation: 1389 calories/day
  • TDEE (Total Daily Energy Expenditure) for a sedentary lifestyle: 1666.8 calories/day
  • Weight loss calories targeted: 1200 calories/day

This calculation provides a guideline for establishing a calorie deficit suitable for weight loss. Adjustments can be made based on individual needs and progress. It’s recommended to monitor weight loss and consult with a healthcare professional or registered dietitian for personalized guidance.

Printable 1200 Calorie Meal Plan PDF

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