Is 1200 Calories Too Low for an Active Woman

I am a small woman only 5 foot 2 and I am trying to lose the last five pounds. Many online calculators tell me that 1200 calories is the goal for weight loss but I find that I am exhausted and hungry all the time when I eat that little.

I hit the gym three times a week and I do a lot of walking. Is it possible that 1200 is just too low even for someone my size? I do not want to damage my metabolism but I also want to see the scale move.

What would you recommend as a safe minimum for a smaller active person? I am in the UK and I am trying to do this the healthy way. I would love to hear from other small women who have struggled with these low calorie targets.

Honestly, 1200 is basically the intake for a toddler. If you're active and hitting the gym or going for long walks across the moors, you're going to wreck your metabolism. I'm 5ft 3 and I would be absolutely famished and miserable on that low an intake.

Preach! I see so many women in my gym in Austin trying to survive on 1200 calories while doing HIIT classes. You'll lose weight, sure, but half of it will be muscle and you'll end up "skinny fat." Better to eat a bit more and fuel the workouts.

If you're truly active, 1200 is likely below your Basal Metabolic Rate (BMR). That's the energy your body needs just to keep your heart beating and organs functioning while lying in bed. Don't starve yourself for those last five pounds.

I agree with Dave. A lot of these online calculators use very generic formulas. If you have a decent amount of muscle mass, your TDEE will be much higher than a standard sedentary woman of the same height.

But if I eat more, say 1500, the weight just doesn't move. It feels like I'm stuck between being hungry all the time or just never losing the weight. Has anyone actually lost weight on more than 1200 at this height?

I'm 5'2" as well and I lost 15lbs eating 1600 calories, but I was walking 10k steps a day and hitting the gym 4 times a week. It takes longer, but it's much more sustainable than the 1200 calorie struggle.

The problem is that 1200 leaves zero room for error. One small snack or a slightly heavy pour of salad dressing and you've wiped out your deficit. It's much easier to eat 1500 and increase your movement slightly.

Exactly Mike. Also, when you eat that low, your body often starts subconsciously moving less (NEAT decreases) to conserve energy. You might find you're just more sluggish throughout the day.

Have you tracked your macros alongside the calories? Sometimes bumping up the protein to 1g per pound of body weight helps with the hunger and makes 1400-1500 calories feel like plenty.

I'd also look at your sleep and stress. If you're stressed and sleeping 5 hours a night, your cortisol will be through the roof and your body will hang onto that weight regardless of the 1200 calorie goal.

PetitPaulette, how long have you been at 1200? If it's been months, you might actually need a "diet break" at maintenance for a week or two to reset your hormones.

I've been doing it for about six weeks. I've lost 3 pounds but I feel so tired. My workouts are definitely suffering—I can't lift nearly as much as I could a month ago.

That's a huge red flag! Losing strength is a sign you're losing muscle. You really should bump it up to at least 1400 and see how you feel for a fortnight.

Aye, don't sacrifice your hard-earned muscle for a number on the scale. Muscle is what gives you that "toned" look anyway.

Agreed. Try 1450 for a few weeks. Your weight might stay the same or even go up a pound from water/glycogen, but if your strength comes back, you're on the right track.

Does anyone else find that 1200 leads to binging? Every time I see someone on that low a goal, they end up eating 3000 calories on Saturday because they're so deprived.

Every single time, Mike. It’s the restrict-binge cycle. Sustainable fat loss is boring and slow, but it actually works.

Also, check your step count. Sometimes people do a 1-hour gym session then sit for the other 23 hours. Increasing your daily steps is way easier than cutting more food.

Totally agree! Aim for 10k steps and eat 1500. You'll feel like a different person.