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Short answer
A 1,200 calorie meal plan splits the day into breakfast (300 kcal), lunch (360 kcal), a snack (300 kcal) and dinner (240 kcal). At a balanced 30 / 45 / 25 split that is about 90 g protein, 135 g carbs and 33 g fat. Below is a full sample day with three dish options per meal.
1,200 kcal at a glance
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A low-calorie target. Most women should not eat under 1,200 kcal and most men under 1,500 kcal a day without medical supervision. Not for people who are pregnant, breastfeeding, under 18 or have a history of eating disorders.
Example diet plan
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3 meals + optional snack
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One serving of each dish.
Scan to get SlimAI Calorie TrackerFree on the App Store and Google PlayThe same rules the generator uses give a 1,200 kcal target (within 25 kcal) to people like these. Your number depends on your own size, age and activity.
Track your 1,200 calorie day in SlimAI
Snap a photo to log a meal, see your calories and macros against your target, and keep your plan up to date as your weight changes.
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A full sample day at each calorie level, with macros, meal budgets and three dishes per meal.
FAQ
1,200 kcal is a low target. It can suit smaller, less active adults who are losing weight, but most women should not go below 1,200 kcal and most men below 1,500 kcal without medical supervision. Use the generator above to see the target the rules give your body and activity.
At 30% of calories, 1,200 kcal gives about 90 g of protein a day. Splits used for different body types and health conditions range from 25% to 40%, so roughly 75–120 g. Protein has 4 kcal per gram.
A simple split is 25% breakfast, 30% lunch, 25% snack and 20% dinner: 300, 360, 300 and 240 kcal. Each meal above has dishes that fit inside its budget (up to 5% over).
Yes. In the meal plan generator choose Vegetarian, Vegan, Keto, Mediterranean or Paleo and the dishes are picked from that diet. If a meal has no dish of that type, it falls back to the best fit and says so.
It depends on the gap between 1,200 kcal and your maintenance calories, which depend on your size, age and activity. Enter your details in the generator to see your maintenance number and the daily deficit your pace uses.
General guidance for healthy adults, not medical advice. See our disclaimer.
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