This video briefly discusses the how to figure out your rate of fat loss when it comes to dieting.
An estimate 1 lb of fat loss per week would be a 3500 calorie deficit for the week(or 500 calories for the day).
An estimated 1/2 lb of fat loss per week would be a 250 calorie deficit per day.
The bigger your deficit, the faster you will lose weight.
The bigger your deficit, the more likely you are to lose muscle.
The bigger the deficit, the less likely you are able to sustain the diet.
So I encourage clients to avoid drastic calorie deficits, and take it week by week as far as getting feedback on how they feel and is the amount of food they are consuming a sustainable practice.