I’ve had more questions about being on a 1200 calorie diet and 1500 calorie diet. So this week I will take some time to answer some of those questions.

If you need a nutritionally balanced 1500 or 1200 calorie diet plan please take a look at what I developed and have posted on this site. By following the links for these plans you will also find several menu samples. I hope to add an additional sample menu later today or tomorrow. Please check back.

Here are some of the questions:

1. How many grams of carbohydrate should I have on a 1200 calorie diet?

Not too many years ago, at the beginning of the new millennium, this country was swept by a low carb craze. The craze has passed thankfully, however, many people may have gotten the idea that carbohydrates are not necessary.

Carbohydrates matter for many reasons. One of the most important is that your brain depends primarily on glucose, a carbohydrate, as an energy source. Although most healthy people can adapt to a shortage of carbohydrate and function O.K. for a while, the long-term consequences are not clear.

The National Academy of Sciences has determined the adult brain needs an average minimum 130 grams of carbohydrate a day. However, they recommend that you get 45 to 65% of your total caloric intake from carbohydrates. That corresponds to having from 135 to 195 grams of carbohydrates on 1200 calories a day (or 540 to 780 calories). On higher calorie diets this amount would of course be more.

Why does the Academy recommend more than 130 grams? Quite simply, foods that are a good source of complex carbohydrates (such as whole grain breads and cereals, legumes, fruits, and vegetables) are also an excellent source of vitamins, minerals, fiber, and antioxidants for good health. It is difficult to achieve nutritional balance with 1200 calories so you won’t want to short-change yourself with respect to complex carbohydrates!

If you would like to read more and learn how to determine how many carbohydrates you might need with a higher calorie intake, please read the blog post on this topic at my Chocolate Veggies site.

2. How many grams of fiber do I need on a 1200 calorie diet?

The National Academy of Sciences recommends that women under the age of 50 get 25 grams of fiber in their daily diet. Over the age of 50 the recommendation for women is 21 grams of fiber. If you would like to read more about high fiber and weight loss please read my previous post.

3. Is 1500 calories enough for a woman?

1500 calories may or may not be “enough” for a woman. Calorie needs are dependent on Basal Metabolic Rate (BMR), activity level, and a very small amount for the energy cost of digesting food. These three values are influenced by age, sex, height, and weight.

If you would like to determine the minimum number of calories you might need on a weight loss diet to stay healthy and avoid having your metabolic rate slow down, I recommend you read my previous post on getting started with a 1200 calorie diet. It will help you determine the lowest recommended calorie intake for a given person.