Male: Lose 5kgs in 5weeks Day by Day Planner

This guide has been exclusively developed with our ebook "How to Lose 5kgs in 5 Weeks" by Kevin Zahri.

Step 1: Calculcate Your DCR

Step 1: The Plan

Insert The Following:

Age
Weight
Height
Sex

This is your new calorie intake/output

Your BMR is:

30
72
163
Male

Calorie Intake:
Calorie Output:

1737.175
2837.175

1663.4
1.375 (1.2 1.9)

Level of Activity

Your DCR is:

(in years)
(kgs)
(in cm)
(male)

2287.175

Step 3: The Result

Notes:

Day

Weight

Height

BMR

Calorie Intake

1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34

72.00
71.86
71.71
71.57
71.43
71.28
71.14
70.99
70.85
70.70
70.56
70.41
70.26
70.12
69.97
69.82
69.67
69.52
69.37
69.23
69.08
68.93
68.78
68.62
68.47
68.32
68.17
68.02
67.87
67.71
67.56
67.41
67.25
67.10

163.
163.
163.
163.
163.
163.
163.
163.
163.
163.
163.
163.
163.
163.
163.
163.
163.
163.
163.
163.
163.
163.
163.
163.
163.
163.
163.
163.
163.
163.
163.
163.
163.
163.

1,663.40
1,661.44
1,659.48
1,657.51
1,655.54
1,653.57
1,651.59
1,649.60
1,647.61
1,645.61
1,643.61
1,641.61
1,639.60
1,637.58
1,635.56
1,633.53
1,631.50
1,629.47
1,627.43
1,625.38
1,623.33
1,621.28
1,619.22
1,617.15
1,615.08
1,613.01
1,610.93
1,608.84
1,606.75
1,604.66
1,602.55
1,600.45
1,598.34
1,596.22

1,737.18
1,734.48
1,731.79
1,729.08
1,726.37
1,723.65
1,720.93
1,718.20
1,715.46
1,712.72
1,709.97
1,707.21
1,704.44
1,701.67
1,698.89
1,696.11
1,693.32
1,690.52
1,687.72
1,684.90
1,682.08
1,679.26
1,676.43
1,673.59
1,670.74
1,667.89
1,665.03
1,662.16
1,659.28
1,656.40
1,653.51
1,650.62
1,647.71
1,644.80

35

66.94

163.

1,594.10

1,641.89

- As your weight drops, your BMR drops as well. Hence you need to continually adjust your food intake.
- We maintained your daily calorie output at a constant. You could also vary it according to your daily LOA and BMR
- You could use the same planner to help you lose 1,2, 5 or 10kgs.

tea
fried rice
soup
egg

115
300
140
228
783
-1314.88
531.88

Day Planner

eeks" by Kevin Zahri.

This should be the amount of calories you should eat for your new diet
This should be the amount of calories you should burn (add activity etc)

Calorie Output

Weight Loss (kg)

2,837
2,837
2,837
2,837
2,837
2,837
2,837
2,837
2,837
2,837
2,837
2,837
2,837
2,837
2,837
2,837
2,837
2,837
2,837
2,837
2,837
2,837
2,837
2,837
2,837
2,837
2,837
2,837
2,837
2,837
2,837
2,837
2,837
2,837

0.14
0.14
0.14
0.14
0.14
0.14
0.14
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15

2,837

0.16

your food intake.

ng to your daily LOA and BMR

Female: Lose 5kgs in 5weeks Day by Day Planner

This guide has been exclusively developed with our ebook "How to Lose 5kgs in 5 Weeks" by Kevin Zahri.

Step 1: Calculcate Your DCR

Step 1: The Plan

Insert The Following:

Age
Weight
Height
Sex

This is your new calorie intake/output

30
48
156
Female

Your BMR is:

1255.6

Level of Activity

Your DCR is:

(in years)
(kgs)
(in cm)
(female!)

Calorie Intake:
Calorie Output:

956.72
2056.72

1.2 (LOA 1.2- 1.9)

1506.72

Step 3: The Result

Day

Weight

Height

BMR

Calorie Intake

1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34

48.00
47.86
47.71
47.57
47.43
47.28
47.14
47.00
46.85
46.71
46.56
46.42
46.27
46.13
45.98
45.83
45.69
45.54
45.40
45.25
45.10
44.95
44.81
44.66
44.51
44.36
44.22
44.07
43.92
43.77
43.62
43.47
43.32
43.17

156.
156.
156.
156.
156.
156.
156.
156.
156.
156.
156.
156.
156.
156.
156.
156.
156.
156.
156.
156.
156.
156.
156.
156.
156.
156.
156.
156.
156.
156.
156.
156.
156.
156.

1,255.60
1,254.23
1,252.86
1,251.48
1,250.10
1,248.72
1,247.34
1,245.96
1,244.57
1,243.18
1,241.79
1,240.40
1,239.01
1,237.61
1,236.21
1,234.81
1,233.41
1,232.00
1,230.60
1,229.19
1,227.78
1,226.37
1,224.95
1,223.53
1,222.11
1,220.69
1,219.27
1,217.84
1,216.41
1,214.98
1,213.55
1,212.12
1,210.68
1,209.24

956.72
955.07
953.43
951.78
950.12
948.47
946.81
945.15
943.49
941.82
940.15
938.48
936.81
935.13
933.45
931.77
930.09
928.41
926.72
925.03
923.33
921.64
919.94
918.24
916.54
914.83
913.12
911.41
909.70
907.98
906.26
904.54
902.82
901.09

35

43.02

156.

1,207.80

899.36

Notes:
- As your weight drops, your BMR drops as well. Hence you need to continually adjust your food intake.
- We maintained your daily calorie output at a constant. You could also vary it according to your daily LOA and BMR
- You could use the same planner to help you lose 1,2, 5 or 10kgs.

by Day Planner

eeks" by Kevin Zahri.

This should be the amount of calories you should eat for your new diet
This should be the amount of calories you should burn (add activity etc)

Calorie Output

Weight Loss (kg)

2,057
2,057
2,057
2,057
2,057
2,057
2,057
2,057
2,057
2,057
2,057
2,057
2,057
2,057
2,057
2,057
2,057
2,057
2,057
2,057
2,057
2,057
2,057
2,057
2,057
2,057
2,057
2,057
2,057
2,057
2,057
2,057
2,057
2,057

0.14
0.14
0.14
0.14
0.14
0.14
0.14
0.14
0.14
0.14
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15

2,057

0.15

your food intake.

ng to your daily LOA and BMR