Why Does MyFitnessPal Recommend 1200 Calories? The Truth About the Minimum Calorie Goal

October 14, 2025 •

3 min read

In 2019, MyFitnessPal updated its nutrition goals in alignment with research from the National Institutes of Health, which indicated 1,200-calorie diets could be safe and effective for some women. This explains why does MyFitnessPal recommend 1200 calories as a standard minimum for adult females, though this blanket recommendation has since faced significant criticism.

Quick Summary

MyFitnessPal's 1200-calorie minimum for women is based on federal guidelines but is an overly restrictive and often unsustainable goal for many individuals, posing significant health risks.

Key Points

Based on Historical Guidelines: The 1200-calorie minimum for women originated from federal recommendations for low-calorie eating plans, not as a universal, personalized target.
Not a Universal Goal: This figure is a software-enforced minimum and is too low and restrictive for the majority of adults, especially those who are taller, more active, or have more muscle mass.
Risks of Restrictive Dieting: Eating too few calories can cause metabolic slowdown, muscle mass loss, nutrient deficiencies, fatigue, and negative psychological effects.
Sustainability Over Speed: A moderate calorie deficit of around 500 calories per day promotes sustainable and healthy weight loss, reducing the risk of plateaus and weight regain.
Personalize Your Goal: MyFitnessPal allows users to adjust their calorie goals based on individual metrics. It is crucial to manually set a more appropriate and personalized target for long-term success.
Focus on Nutrient Density: When managing calories, prioritize nutrient-dense whole foods to ensure you get essential vitamins and minerals, even within a moderate deficit.

Why MyFitnessPal Uses a 1200-Calorie Minimum

MyFitnessPal's 1200-calorie minimum for women aligns with general dietary guidelines and the principle of calorie deficit for weight loss. The app's update in 2019 separated minimum calorie goals for men and women, with the 1200-calorie figure for women stemming from research suggesting it could be a safe starting point for some individuals' weight loss. The app designers intended this as a minimum calorie floor, not a universal target, recognizing that fewer than 1,200 calories makes it challenging to get essential nutrients. The app prompts users to adjust goals or increase activity if their target falls below this minimum.

The Problem with a Restrictive 1200-Calorie Diet

Despite the intention, the 1200-calorie figure is often adopted as a strict rule, leading to potential health issues for many adults for whom 1200 calories is insufficient. Average daily calorie needs for women range from 1,600 to 2,400 calories. Restricting calories severely can cause the body to slow its metabolism to conserve energy.

Health Risks of Very Low-Calorie Diets

Slowed Metabolism: Reduces the rate at which the body burns calories, making weight loss difficult and increasing the likelihood of regaining weight.
Muscle Loss: The body may break down muscle for energy during severe restriction, further impacting metabolism.
Nutrient Deficiencies: Limited food variety makes it hard to get enough essential vitamins and minerals.
Fatigue and Weakness: Low energy intake results in reduced energy levels and dizziness.
Negative Psychological Effects: Can lead to unhealthy food relationships, anxiety, and potential binge eating.
Increased Gallstone Risk: Rapid weight loss associated with very low-calorie diets raises the risk of gallstone formation.

Finding a Sustainable and Healthy Calorie Goal

Sustainable weight loss is best achieved with a moderate approach, typically a deficit of around 500 calories per day to lose about one pound weekly. This helps preserve muscle and prevents drastic metabolic slowdown. Personalizing calorie goals based on individual factors like age, height, weight, sex, and activity is crucial.

How to Customize Your Calorie Goal in MyFitnessPal

Use the Guided Setup: Access this feature on the website under "My Home" > "Goals" to update profile information and recalculate goals.
Adjust Weight Manually: In the mobile app, navigate to "More" > "Goals" and temporarily change your weight to prompt a recalculation.
Set a Moderate Deficit: Choose a slower weight loss rate (e.g., 1 pound per week) for a more manageable calorie target.
Consider Premium for Flexibility: MyFitnessPal Premium offers more detailed customization of calorie and macronutrient goals.

Overly Restrictive vs. Moderate and Sustainable Dieting


Feature	Overly Restrictive (e.g., 1200 kcal)	Moderate and Sustainable	Why it Matters
Weight Loss Pace	Rapid initial weight loss, followed by plateaus.	Slow and steady, focusing on consistent progress.	Fast weight loss is often water and muscle; steady loss is mostly fat.
Sustainability	Very difficult to maintain long-term, leading to high rates of burnout and weight regain.	Creates healthy habits that are easier to stick with indefinitely.	Sustainable habits prevent the yo-yo effect and help maintain weight loss.
Metabolic Impact	Can cause metabolic adaptation, slowing your metabolism.	Minimizes metabolic slowdown, preserving resting energy expenditure.	A faster metabolism makes it easier to maintain a healthy weight long-term.
Nutrient Intake	Limited food variety, high risk of nutrient deficiencies.	Allows for a broader range of nutrient-dense foods.	Ensures your body receives all the essential nutrients it needs to function properly.
Mental Health	Can lead to preoccupation with food, anxiety, and guilt.	Promotes a healthier relationship with food and minimizes stress.	A positive mindset is crucial for long-term health and weight management.

Conclusion

MyFitnessPal's 1200-calorie recommendation serves as a minimum, but it's often too low and unsustainable for many. Restricting calories excessively can negatively impact metabolism, muscle mass, and mental health. Sustainable weight loss comes from personalized, moderate goals that align with individual needs and activity levels. Focusing on gradual changes is key to achieving health and well-being without extreme restriction. For more guidance, MyFitnessPal's blog offers resources such as their guide on setting the right calorie goal.

Frequently Asked Questions

For most adults, no, 1200 calories is not enough for a day. It is a bare minimum for very small, sedentary individuals and can be harmful for many others, leading to nutrient deficiencies and slowed metabolism.

Yes, eating a very low number of calories, like 1200, can cause your body to go into 'survival mode' and slow down your metabolism to conserve energy, making it harder to lose weight over time.

You can change your goal in the MyFitnessPal settings. On the mobile app, go to 'More' > 'Goals' and adjust your weight loss rate. You can also temporarily adjust your weight to trigger a recalculation.

A healthy and safe calorie deficit is typically 300 to 500 calories below your maintenance level. This approach results in gradual, sustainable weight loss (about 1 pound per week) and minimizes negative metabolic changes.

Prolonged very low-calorie diets can lead to serious risks, including nutrient deficiencies, muscle loss, hormonal imbalances, fatigue, and an increased risk of gallstones.

After a very low-calorie diet, your metabolism is often slower, and hormonal changes increase hunger levels. This metabolic adaptation makes it much easier to regain weight once you return to a higher calorie intake.

Your calorie needs depend on factors like age, height, weight, sex, and activity level. Using a reputable online calculator or consulting a healthcare professional is the best way to estimate your individual maintenance calories.