TO LOSE I KG OF WEIGHT, YOU HAVE TO ACCUMULATE A DEFICIT OF 7,715 CALORIES

SL No
A

ITEM
Egg - Hard Boiled
Egg - Omlet

UOM
Nos
Large

Chicken Curry
Fish fry
Cottage Cheese

Grams
Grams
Grams

Plain Naan - Full

Plain Roti

Dia
Medium

QTY

CAL

FAT

1
1

78
93

5.3
7.33

100
100
100

124
250
103

6.7
20
4.51

550
100

20.4
0.5

10"

Dal
Dal Makhani

Grams
Grams

100
100

101
180

3.23
4

Curd
Butter Milk
Butter
Ghee
Peanut Butter

Grams
ml
tb sp
tb sp
tb sp

100
100
1
1
1

100
55
100
112
90

4.2
1.05
11
13
8

Coconut Oil
Sunflower Oil
Groundnut Oil

tb sp
tb sp
tb sp

1
1
1

120
120
120

14
13.6
13.6

Black Coffee
Green Tea
Tea + Milk + Sugar

mug
mug
Tea Cup

1
1
1

2
2
30

0.05
0
0.82

Brown Rice Cooked

White Rice Cooked
Quinoa Cooked
Black Rice Cooked
Chick Peas Cooked

Grams
Grams
Grams
Grams
Grams

100
100
100
100
100

112
130
143
125
164

0.83
0.21
2.22
0.85
3

Pop Corns - Air Poped

Pop Corns - oil Cooked

Grams
Grams

100
100

387
500

4.54
28.1

Whey Protein - ON
Whey Isolate
Casien Protein
Dextrose

Grams
Grams
Grams
Grams

31
33
34
30

120
130
120
116

1
1
1
0

Dry Roasted Peanuts

Almonds
Walnuts

Grams
Grams
Grams

28
28
28

160
165
185

14
14
18.5

Cashew
Macadamia Nuts
Brazil Nuts
L

Chia Seeds
Flax Seeds

Avacado
Coconut - Whole
Pickle
Apple
Banana

Grams
Grams
Grams
tb sp
tb sp
Nos
Grams
Medium
Grams
Medium

28
28
28

157
204
185

12.43
21.5
18.5

1
1

22
37

1
3

1
100
1
200
1

320
354
12
104
105

30
33.5
0.12
0.34
0.39

ULATE A DEFICIT OF 7,715 CALORIES

CAR
0.56
0.42

PRO
6.29
6.5

4.75
1.2
2.68

11.45
19.18
12.5

75
22.3

15
4

13.4
32

5.3
10

3.45
7
0.01
0
3.5

11.75
5
0.12
0
3.5

0
0
0

0
0
0

0
0.47
5

0.28
0
1

23.5
28.6
26.35
26.5
27

2.3
2.4
5
3.5
9

77.78
57.2

13
9

3
1
3
29

24
30
24
0

5
6
3.9

7
6
4.3

8.6
3.9
4

5.17
2.24
4

2
2

1
1.3

17.15
15.23
2.7
27.5
27

4.02
3.33
0.4
0.52
1.29

SL No
A

ITEM
Egg - Hard Boiled
Egg - Omlet

UOM
Nos
Large

Chicken Curry
Fish fry
Cottage Cheese

Grams
Grams
Grams

Plain Naan - Full

Plain Roti

Dia
Medium

QTY

CAL

FAT

1
1

78
93

5.3
7.33

100
100
100

124
250
103

6.7
20
4.51

550
100

20.4
0.5

10"

Dal
Dal Makhani

Grams
Grams

100
100

101
180

3.23
4

Curd
Butter Milk
Butter
Ghee
Peanut Butter

Grams
ml
tb sp
tb sp
tb sp

100
100
1
1
1

100
55
102
125
90

4.2
1.05
11.52
14
8

Coconut Oil
Sunflower Oil
Groundnut Oil

tb sp
tb sp
tb sp

1
1
1

120
120
120

14
13.6
13.6

Black Coffee
Green Tea
Tea + Milk + Sugar

mug
mug
Tea Cup

1
1
1

2
2
30

0.05
0
0.82

Brown Rice Cooked

White Rice Cooked
Quinoa Cooked
Black Rice Cooked
Chick Peas Cooked

Grams
Grams
Grams
Grams
Grams

100
100
100
100
100

112
130
143
125
164

0.83
0.21
2.22
0.85
3

Pop Corns - Air Poped

Pop Corns - oil Cooked

Grams
Grams

100
100

387
500

4.54
28.1

Whey Protein - ON
Whey Isolate
Casien Protein
Dextrose

Grams
Grams
Grams
Grams

31
33
34
30

120
130
120
116

1
1
1
0

Dry Roasted Peanuts

Almonds
Walnuts
Cashew

Grams
Grams
Grams
Grams

28
28
28
28

160
165
185
157

14
14
18.5
12.43

Macadamia Nuts
Brazil Nuts
L

Chia Seeds
Flax Seeds

Avacado
Coconut - Whole
Pickle
Apple
Banana

Grams
Grams
tb sp
tb sp
Nos
Grams
Medium
Grams
Medium

28
28

204
185

21.5
18.5

1
1

22
37

1
3

1
100
1
200
1

320
354
12
104
105

30
33.5
0.12
0.34
0.39

Calories to be co

CAR
0.56
0.42

PRO
6.29
6.5

4.75
1.2
2.68

11.45
19.18
12.5

75
22.3

15
4

13.4
32

5.3
10

3.45
7
0.01
0
3.5

11.75
5
0.12
0
3.5

0
0
0

PORTION

CAL
156

FAT
10.6

CAR
1.12

PRO
12.58

1.5

154.5

6.765

4.02

18.75

400

89.2

16

100

101

3.23

13.4

5.3

0.5

50.00

2.10

1.73

5.88

0.00

0.00

0.00

0.00

0
0
0

240.00

28.00

0.00

0.00

0
0.47
5

0.28
0
1

2
1
1

4.00
2.00
30.00

0.10
0.00
0.82

0.00
0.47
5.00

0.56
0.00
1.00

23.5
28.6
26.35
26.5
27

2.3
2.4
5
3.5
9

0.00

0.00

0.00

0.00

0.00

0.00

0.00

0.00

77.78
57.2

13
9

3
1
3
29

24
30
24
0

30

2
1
1
1

240.00
130.00
120.00
116.00

2.00
1.00
1.00
0.00

6.00
1.00
3.00
29.00

48.00
30.00
24.00
0.00

5
6
3.9
8.6

7
6
4.3
5.17

14

0.5

82.50

7.00

3.00

3.00

150

50

NOS

3.9
4

2.24
4

2
2

1
1.3

17.15
15.23
2.7
27.5
27

4.02
3.33
0.4
0.52
1.29

0
1
2

TOTAL DAILY ENERGY EXPENDITURE

TARGET CALORIE DEFICIT PER DAY
Target Calories burnt spent through Work out

o be consumed to achieve the weight loss Target

0.00
104.00
210.00
2140

0.00
0.34
0.78
66
592
27%

0.00
27.50
54.00
238
954
43%

0.00
0.52
2.58
168
673
Calories
30%

2000 for Sedentary lifestyle (Min Calorie Req)

500
800 Min 500 Cal
2300

2218

6:00 PM to 01:00 PM (07 Hours)

Black Coffee
Tea + Milk + Sugar
Whey Protein - ON
Almonds

mug
Tea Cup
Grams
Grams

1
1
31
28

2
30
120
165

0.05
0.82
1
14

01:00 PM to 07:00 PM (06 Hrs)

Egg - Hard Boiled
Curd
Peanut Butter
Green Tea
Brown Rice Cooked
Quinoa Cooked
Pickle
Apple

Nos
Grams
tb sp
mug
Grams
Grams
Medium
Grams

1
100
1
1
100
100
1
200

78
100
90
2
112
143
12
104

5.3
4.2
8
0
0.83
2.22
0.12
0.34

07:00 PM to 10:30 PM (3.5 Hrs)

Chicken Curry
Plain Roti
Coconut Oil
Whey Isolate
Casien Protein
Dextrose

Grams
Medium
tb sp
Grams
Grams
Grams

100
1
1
33
34
30

124
100
120
130
120
116

6.7
0.5
14
1
1
0

0
5
3
6

0.28
1
24
6

14

2
1
1
0.5

4.00
30.00
120.00
82.50
237
12%

0.56
3.45
3.5
0.47
23.5
26.35
2.7
27.5

6.29
11.75
3.5
0
2.3
5
0.4
0.52

145

200
100

2
1.45
1
1
2
1
1
1

156
145.00
90.00
2.00
224.00
143.00
12.00
104.00
876
43%

4.75
22.3
0
1
3
29

11.45
4
0
30
24
0

150

15

1.5
3
1
1
1
0.5

0.10
0.82
1.00
7.00
9

0.00
5.00
3.00
3.00
11

10.6
6.09
8.00
0.00
1.66
2.22
0.12
0.34
29

186
300
120
130
120
58

29

1.12
5.00
3.50
0.47
47.00
26.35
2.70
27.50
114

10
2
14
1
1
0

0.56
1.00
24.00
3.00

12.58
17.04
3.50
0.00
4.60
5.00
0.40
0.52
44

7
67
0
1
3
15

17
12
0
30
24
0

914
45%

28

93

83

2027

66

217

155

CALORIES BURNT BY A 80 KG MALE

SL #
1
2
3
4
5
6
7

ACTIVITY
Weight Lifting
Walking - Fast
Biking
Skipping
Fast Running
Jogging
Standing

Calories / Hr
400
300
650
900
1100
1000
230

100 jumps in 60 Sec

00 jumps in 60 Sec

SL #
1

VITAMIN
Vitamin D 3

Per Day
1000 IU