700Calorie Deficit — Weight Loss Rate & Timeline
A daily deficit of 700 calories produces approximately 1.40 lbs/week (6.1 lbs/month) of fat loss, based on the 3,500-calorie-per-pound rule.
Daily Deficit
700 cal
Weekly Loss
1.40 lbs
Monthly Loss
6.1 lbs
Annual Loss (theoretical)
73 lbs
A 700-calorie deficit is aggressive. The American College of Sports Medicine recommends a maximum of 500–700 cal/day for most people. Protein intake of 1g/lb of lean mass is critical at this deficit level.
To achieve a 700-calorie daily deficit, the typical approach is a combination of dietary reduction (~60–70%) and exercise (~30–40%). For example, reducing food intake by 455 calories and burning 245 via exercise.