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Weight Loss Dietary Plan Overview

The document provides a dietary plan and daily calorie intake targets to lose weight from 90kg to 80kg, including a target calorie intake per day of 1200 and weekly calorie burn target of 7700. It then lists the person's daily meals and activities over multiple dates with total calories and weight recorded each date, showing progress towards weight loss goals. The plan suggests burning 800 calories through exercise daily to lose weight at a faster rate.

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Muhammad Zariq
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67 views3 pages

Weight Loss Dietary Plan Overview

The document provides a dietary plan and daily calorie intake targets to lose weight from 90kg to 80kg, including a target calorie intake per day of 1200 and weekly calorie burn target of 7700. It then lists the person's daily meals and activities over multiple dates with total calories and weight recorded each date, showing progress towards weight loss goals. The plan suggests burning 800 calories through exercise daily to lose weight at a faster rate.

Uploaded by

Muhammad Zariq
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Half boiled egg calorie: 39

Fried chicken: 246


Dietary plan
Beef soup: 166
90 KG to 80 KG
Fried fish: 211
Maintain weight: 2846

Lose weight: 2277 Target Cal per day: 1200


Lose weight fast: 1708 TARGET Target carb: 100 g
Target per week: 7700 Target calorie burn per day: 800

Total calorie
Date Morning Evening Activity Weight
/day
14/1 Mee : 280 15g Non Total :1614 To burn 1000 89.9 kg
Fried egg : 196 calorie have to Activity:
Cookies:467 jog for 1 hr 20 Run 4km ,
Fried fish :211 minute. pace 6.42
Soup : 164 Or 8 kilometer Calorie burn:
Squid:296 in 1 hr. 513
Total : 1614 Pace : 7.42
Current weight
: 90 KG
15/1 Mee : 280 Non Total : 1093 7.30 pace, 89.0 KG
Fried egg : 196 target 8km to Activity :
Fried chicken : 246 burn 1000 4.9KM ,
Mayonnaise : 94 calories. Pace 6:57
Fish chop (2):106 Calorie burn:
Daging mask lmk:65 600
Total : 1093
16/1 Fried maggi : 330 Bihun goreng Total : 1644 89.0 KG
Fried egg : 196 :550 Run :
Roti canai: 414 46g Telur dadar Calorie burn
Total : 940 :154 :300
Total : 704

17/1 Fried mamak :331 Non Total : 1039 Light activity 88.8 KG
Fried egg :196 Rest
Tahu jepun : 60
Nasi: 152 78g
Sayur goreng : 50
Daging masak lda
hitm : 250
Total : 1039
18/1 Fried maggi :470 84g Nasi :152 Total : 2192 Jog 5.0 km. Burned cal
Fried egg : 196 Ikan keli 3 rasa To burn 500 cal Jog :475
Total : 666 :120 Over limit Post w: 200
Daging msk Morning w
kcp: 290 19/1 : 353
Total :562 Total :2946
Ayam goreng
:267 Deficit daily :
Nugget :287 754 actual
Curly fries:410 burn.
Total :

19/1 Nasi : 180 80g Abs : 300 cal Weight 87.2


Ayam madu 320 kg
Sambal sotong: 180
Total : 680

20/1 Nasi ayam : 278 Total :528


Ayam:250
Total : 528

21/1 Nasi goreng :638 Total : 928


Ayam merah :290
Total : 928

23/1 Half boiled egg : 117 Total : 802 Jog 4.3 km :


Nasi : 180 80 510 cal
Daging kicap: 280 burned.
Ikan kuning : 225 86.9 kg
Total : 802

24/1 Half boiled egg : 117 Ayam McD Total : 1057


Nasi :180
Ikan keli :200
Daging : 280
Total : 777

25/1 Nasi : 180 80 Nasi : 180 Total: 1240


Ikan haruan : 160 Lamb chop
Total : 340 :420
Daging
kicp:280
Ayam :200

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