*Calculate BMI using the formula below

weight in kilograms
BMI =

( kg/m )
height in meters

Step1:
Use the formula to calculate the amount of calories you need each day.
[formula]-

Amount of calories needed each day is ________ cal .

Step2:
Record down all the food and exercises you do each day, and including the time. Check the amount of
calories at our website.
Step3:
At the end of the day, calculate the net amount of calories you had. Compare it with the above amount
that you needed each day
Step 4:

DIETING JOURNAL (DAY 7)

Total calories consumed Total calories burned = ___________

Remarks/Reflections:
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DIETING JOURNAL (DAY 1)

Total calories consumed Total calories burned = ___________

Remarks/Reflections:
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DIETING JOURNAL (DAY 6)

Total calories consumed Total calories burned = ___________

Remarks/Reflections:
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DIETING JOURNAL (DAY 2)

Total calories consumed Total calories burned = ___________

Remarks/Reflections:

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DIETING JOURNAL (DAY 5)

Total calories consumed Total calories burned = ___________

Remarks/Reflections:

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DIETING JOURNAL (DAY 3)

Total calories consumed Total calories burned = ___________

Remarks/Reflections:

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DIETING JOURNAL (DAY 4)

Total calories consumed Total calories burned = ___________

Remarks/Reflections:

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