800Calorie Deficit — Weight Loss Rate & Timeline
A daily deficit of 800 calories produces approximately 1.60 lbs/week (6.9 lbs/month) of fat loss, based on the 3,500-calorie-per-pound rule.
Daily Deficit
800 cal
Weekly Loss
1.60 lbs
Monthly Loss
6.9 lbs
Annual Loss (theoretical)
83 lbs
A 800-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 800-calorie daily deficit, the typical approach is a combination of dietary reduction (~60–70%) and exercise (~30–40%). For example, reducing food intake by 520 calories and burning 280 via exercise.