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.
Visit http://kevinzahri.com for more info

Step 1: Calculcate Your DCR

Step 1: The Plan

Insert The Following:

Age
Weight
Height
Sex
Male

This is your new calorie intake/output

Your BMR is:

28 (in years)
79 (kgs)
169.5 (in cm)
(male)

1616.48
2716.48

1805.4

Level of Activity

Your DCR is:

Calorie Intake:
Calorie Output:

1.2 (1.2 1.9)

2166.48

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

79.00
78.86
78.71
78.57
78.43
78.28
78.14
77.99
77.85
77.70
77.56
77.41
77.27
77.12
76.97
76.82
76.68
76.53
76.38
76.23
76.08
75.94
75.79
75.64
75.49
75.34
75.18
75.03
74.88
74.73
74.58
74.43
74.27
74.12

169.5
169.5
169.5
169.5
169.5
169.5
169.5
169.5
169.5
169.5
169.5
169.5
169.5
169.5
169.5
169.5
169.5
169.5
169.5
169.5
169.5
169.5
169.5
169.5
169.5
169.5
169.5
169.5
169.5
169.5
169.5
169.5
169.5
169.5

1,805.40
1,803.44
1,801.48
1,799.52
1,797.55
1,795.57
1,793.59
1,791.61
1,789.63
1,787.63
1,785.64
1,783.64
1,781.64
1,779.63
1,777.62
1,775.60
1,773.58
1,771.55
1,769.52
1,767.49
1,765.45
1,763.41
1,761.36
1,759.31
1,757.26
1,755.20
1,753.13
1,751.06
1,748.99
1,746.91
1,744.83
1,742.74
1,740.65
1,738.56

1,616.48
1,614.13
1,611.78
1,609.42
1,607.06
1,604.69
1,602.31
1,599.93
1,597.55
1,595.16
1,592.77
1,590.37
1,587.96
1,585.55
1,583.14
1,580.72
1,578.30
1,575.86
1,573.43
1,570.99
1,568.54
1,566.09
1,563.64
1,561.18
1,558.71
1,556.24
1,553.76
1,551.28
1,548.79
1,546.30
1,543.80
1,541.29
1,538.78
1,536.27

35

73.97

169.5

1,736.46

1,533.75

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.

Planner

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)

2,716
2,716
2,716
2,716
2,716
2,716
2,716
2,716
2,716
2,716
2,716
2,716
2,716
2,716
2,716
2,716
2,716
2,716
2,716
2,716
2,716
2,716
2,716
2,716
2,716
2,716
2,716
2,716
2,716
2,716
2,716
2,716
2,716
2,716

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

2,716

0.15

d intake.
r 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.
Visit http://kevinzahri.com for more info

Step 1: Calculcate Your DCR

Step 1: The Plan

Insert The Following:

Age
Weight
Height
Sex

25
60
170
Female

This is your new calorie intake/output

Your BMR is:

1419.5

Level of Activity

Your DCR is:

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

Calorie Intake:
Calorie Output:

1437.3
2537.3

1.4 (LOA 1.2- 1.9)

1987.3

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

60.00
59.86
59.71
59.57
59.43
59.28
59.14
58.99
58.85
58.71
58.56
58.41
58.27
58.12
57.98
57.83
57.68
57.54
57.39
57.24
57.09
56.95
56.80
56.65
56.50
56.35
56.20
56.05
55.90
55.75
55.60
55.45
55.30
55.15

170
170
170
170
170
170
170
170
170
170
170
170
170
170
170
170
170
170
170
170
170
170
170
170
170
170
170
170
170
170
170
170
170
170

1,419.50
1,418.13
1,416.75
1,415.38
1,414.00
1,412.62
1,411.24
1,409.85
1,408.46
1,407.07
1,405.68
1,404.28
1,402.88
1,401.48
1,400.08
1,398.68
1,397.27
1,395.86
1,394.44
1,393.03
1,391.61
1,390.19
1,388.77
1,387.34
1,385.92
1,384.49
1,383.05
1,381.62
1,380.18
1,378.74
1,377.30
1,375.85
1,374.41
1,372.96

1,437.30
1,435.38
1,433.46
1,431.53
1,429.60
1,427.67
1,425.73
1,423.79
1,421.85
1,419.90
1,417.95
1,415.99
1,414.04
1,412.08
1,410.11
1,408.15
1,406.17
1,404.20
1,402.22
1,400.24
1,398.26
1,396.27
1,394.28
1,392.28
1,390.28
1,388.28
1,386.28
1,384.27
1,382.25
1,380.24
1,378.22
1,376.20
1,374.17
1,372.14

35

55.00

170

1,371.50

1,370.10

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.

Day Planner

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)

2,537
2,537
2,537
2,537
2,537
2,537
2,537
2,537
2,537
2,537
2,537
2,537
2,537
2,537
2,537
2,537
2,537
2,537
2,537
2,537
2,537
2,537
2,537
2,537
2,537
2,537
2,537
2,537
2,537
2,537
2,537
2,537
2,537
2,537

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
0.15

2,537

0.15

d intake.
r daily LOA and BMR