1200 calorie Pakistani diet plan (and how to make it 1500 or 2000)
A 1200 calorie day in Pakistani food is roughly 4 small meals: chapati with egg, a fruit, chapati with daal and salad, dahi or chanay, and chapati with chicken and sabzi. Most women lose weight on 1200 to 1500 and most men on 1500 to 1800. Below 1200 calories is not safe without medical supervision.
How many calories do you actually need?
| Person | To stay the same | To lose about ½ kg a week |
|---|---|---|
| Woman, mostly sitting work | 1,800 to 2,000 | 1,300 to 1,500 |
| Woman, active or on her feet | 2,000 to 2,200 | 1,500 to 1,700 |
| Man, mostly sitting work | 2,200 to 2,400 | 1,700 to 1,900 |
| Man, active or physical work | 2,600 to 3,000 | 2,100 to 2,500 |
General ranges for adults. Your own number depends on height, weight, age, muscle and how much you move.
Sample one-day calorie diet plans diet chart
| Nashta · 8:00 | 1 chapati + 1 boiled egg + chai without sugar | about 230 kcal |
|---|---|---|
| Mid-morning | 1 fruit (seb, amrood or kinnow) | about 90 kcal |
| Lunch · 1:30 | 1 chapati + 1 katori daal + ½ plate salad with lemon | about 320 kcal |
| Evening · 5:00 | 1 katori dahi or a handful of roasted chanay; chai without sugar | about 130 kcal |
| Dinner · 8:00 | 1 chapati + chicken (about 80 g, light salan) + 1 katori sabzi | about 400 kcal |
Pakistani food swaps for calorie diet plans
Small changes to everyday food, without a separate menu.
| Instead of | Try |
|---|---|
| 1 teaspoon oil extra in salan | Measured oil: saves 40 kcal each time |
| Chai with 2 teaspoons sugar, twice a day | Chai without sugar: saves about 65 kcal |
| A second chapati "just because" | More salad and sabzi |
| Juice or cold drink with dinner | Water or lemon water |
| Biscuits with evening chai | Roasted chanay or a fruit |
Making the same chart 1500 or 2000 calories
- 1500 kcal: add one chapati at lunch and a glass of milk, or a second egg at nashta.
- 1800 kcal: add a chapati at lunch and dinner, plus a fruit and a handful of nuts.
- 2000 kcal: two chapatis at each main meal, a glass of milk, a fruit and a handful of nuts.
- 2500 to 3000 kcal (for weight gain or heavy training): see the gym diet plan and healthy weight gain.
Protein should rise with the calories: eggs, daal, chicken, fish, dahi and milk, spread across the day. See protein-rich Pakistani foods.
Why 700 and 1000 calorie plans are a bad idea
Very low calorie plans are popular online because the scale drops fast. Most of that early drop is water and gut contents. Below about 1200 calories a day it is very hard to get enough protein, iron, calcium and B vitamins from any diet, and muscle loss, gallstones, hair fall, weakness and periods stopping become real risks. These diets are used in medicine only for selected patients, with blood tests and supervision. A steady ½ to 1 kg a week keeps muscle and lasts; see is fast weight loss safe.
Check your BMI
Uses the Asian BMI ranges, which are lower than the Western ones because health risks start at a lower weight in South Asians.
BMI is a screening number, not a diagnosis. It does not separate muscle from fat, and it is not used in pregnancy.
Send my BMI to a dietitianTalk to a dietitian first if
- You are pregnant or breastfeeding
- You have diabetes on insulin or sugar tablets (doses may need changing)
- You have kidney, liver or heart disease
- You are under 18 or over 65
- You have, or have had, an eating disorder
In these cases a general chart can be wrong for you. Book an online consultation.
Calorie diet plans diet: common questions
Is a 1200 calorie diet plan safe?
For many adult women it is a common starting point under guidance, and 1500 to 1800 for men. Below about 1200 calories it becomes hard to get enough protein, iron, calcium and vitamins, so very low calorie diets should only be done under medical supervision.
Is a 1000 or 700 calorie diet plan safe?
Not on your own. Plans below about 1200 calories a day are classed as very low calorie diets. They can cause muscle loss, gallstones, hair fall, weakness and nutrient deficiencies, and they are used only for selected patients with close medical monitoring.
How many calories do I need a day?
Most adult women need about 1,800 to 2,200 and most men about 2,200 to 2,800 to stay the same weight, depending on size and activity. To lose about ½ kg a week, eat roughly 500 fewer calories than that.
How much weight will I lose on 1200 calories?
Usually about ½ to 1 kg a week at first, less later as your body needs fewer calories at a lower weight. If the scale stops for 3 weeks or more, portions need adjusting rather than cutting much lower.
Can I follow a 2000 calorie plan and still lose weight?
Yes, if 2000 is less than you burn. Taller or more active people, and men, often lose weight on 2000. Calorie needs are personal; use the plan that fits yours.
Do I have to count every calorie?
No. Most people do better with fixed portions: a set number of chapatis, half a plate of sabzi, a palm-size portion of protein and measured oil. Counting is a tool for a few weeks, not a lifelong habit.
Want a plan made for your body?
Send your weight, height, reports and goal on WhatsApp. A qualified dietitian makes your personal chart and adjusts it at follow-ups.
Sources
- Jensen MD et al. 2013 AHA/ACC/TOS Guideline for the Management of Overweight and Obesity in Adults. Circulation, 2014
- NICE. Obesity: identification, assessment and management (very low calorie diets)
- World Health Organization. Healthy diet: fact sheet
- USDA FoodData Central (calorie values used in the charts)