600Calorie Deficit — Weight Loss Rate & Timeline
A daily deficit of 600 calories produces approximately 1.20 lbs/week (5.2 lbs/month) of fat loss, based on the 3,500-calorie-per-pound rule.
Daily Deficit
600 cal
Weekly Loss
1.20 lbs
Monthly Loss
5.2 lbs
Annual Loss (theoretical)
62 lbs
A 600-calorie daily deficit is within the FDA's recommended safe range. At this rate, the body preserves most muscle tissue while losing primarily fat.
To achieve a 600-calorie daily deficit, the typical approach is a combination of dietary reduction (~60–70%) and exercise (~30–40%). For example, reducing food intake by 390 calories and burning 210 via exercise.