Calorie Amortization Schedule

It's not recommended that you decrease your calorie intake by more than 1000 calories below your daily calorie needs
ONLY 5 MONTHS AND 15 DAYS or consume less than 1800 calories per day.
until you reach your goal! Goal target date is based on the recommended average weight loss of .45 kg per week.

Activity Level Measurement System Current Weight Age

Moderate Activity Exercise 3-5 Days/Week Metric 95.7 kg 32

I Want my Weight to Height in m Centimeters Goal Weight Gender

Decrease 1.68 m 168 cm 85.0 kg Male
187.0 kg
Goal Start Date Goal Target Date Initial Daily Calorie Needs Initial Daily Calorie Intake Calories to Burn
11/30/2020 5/15/2021 3112 2612 82390

Date Week Day Weight BMR Cal Consumed Cal Burned Cal Deficit Cal Remaining Kgs Remaining Loss % of Goal

11/30/2020 1 1 95.7 2008 2612 3112 500 82390 10.7 0.00 0%

12/1/2020 2 95.6 2006 2612 3109 497 81893 10.6 0.06 1%

12/2/2020 3 95.4 2004 2609 3106 497 81396 10.6 0.13 1%

12/3/2020 4 95.3 2002 2606 3103 497 80899 10.5 0.19 2%

12/4/2020 5 95.1 2000 2603 3100 497 80402 10.4 0.26 2%

12/5/2020 6 95.0 1998 2600 3097 497 79905 10.4 0.32 3%

12/6/2020 7 94.8 1996 2597 3094 497 79408 10.3 0.39 4%

12/7/2020 2 8 94.7 1994 2594 3091 497 78911 10.2 0.45 4%

Date Week Day Weight BMR Cal Consumed Cal Burned Cal Deficit Cal Remaining Kgs Remaining Loss % of Goal

12/8/2020 9 94.6 1992 2591 3088 497 78414 10.2 0.52 5%

12/9/2020 10 94.4 1990 2588 3085 497 77917 10.1 0.58 5%

12/10/2020 11 94.3 1988 2585 3082 497 77420 10.1 0.65 6%

12/11/2020 12 94.1 1986 2582 3079 497 76923 10.0 0.71 7%

12/12/2020 13 94.0 1985 2579 3076 497 76426 9.9 0.77 7%

12/13/2020 14 93.9 1983 2576 3073 497 75929 9.9 0.84 8%

12/14/2020 3 15 93.7 1981 2573 3070 497 75432 9.8 0.90 8%

12/15/2020 16 93.6 1979 2570 3067 497 74935 9.7 0.97 9%

12/16/2020 17 93.4 1977 2567 3064 497 74438 9.7 1.03 10%

12/17/2020 18 93.3 1975 2564 3061 497 73941 9.6 1.10 10%

12/18/2020 19 93.1 1973 2561 3058 497 73444 9.5 1.16 11%

12/19/2020 20 93.0 1971 2558 3055 497 72947 9.5 1.23 11%

12/20/2020 21 92.9 1969 2555 3052 497 72450 9.4 1.29 12%

12/21/2020 4 22 92.7 1967 2552 3049 497 71953 9.3 1.36 13%

12/22/2020 23 92.6 1965 2549 3046 497 71456 9.3 1.42 13%

12/23/2020 24 92.4 1963 2546 3043 497 70959 9.2 1.48 14%

12/24/2020 25 92.3 1961 2543 3040 497 70462 9.2 1.55 14%

12/25/2020 26 92.1 1959 2540 3037 497 69965 9.1 1.61 15%

12/26/2020 27 92.0 1957 2537 3034 497 69468 9.0 1.68 16%

12/27/2020 28 91.9 1955 2534 3031 497 68971 9.0 1.74 16%

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Date Week Day Weight BMR Cal Consumed Cal Burned Cal Deficit Cal Remaining Kgs Remaining Loss % of Goal

12/28/2020 5 29 91.7 1953 2531 3028 497 68474 8.9 1.81 17%

12/29/2020 30 91.6 1951 2528 3025 497 67977 8.8 1.87 17%

12/30/2020 31 91.4 1950 2525 3022 497 67480 8.8 1.94 18%

12/31/2020 32 91.3 1948 2522 3019 497 66983 8.7 2.00 19%

1/1/2021 33 91.2 1946 2519 3016 497 66487 8.6 2.07 19%

1/2/2021 34 91.0 1944 2516 3013 497 65990 8.6 2.13 20%

1/3/2021 35 90.9 1942 2513 3010 497 65493 8.5 2.19 21%

1/4/2021 6 36 90.7 1940 2510 3007 497 64996 8.4 2.26 21%

1/5/2021 37 90.6 1938 2507 3004 497 64499 8.4 2.32 22%

1/6/2021 38 90.4 1936 2504 3001 497 64002 8.3 2.39 22%

1/7/2021 39 90.3 1934 2501 2998 497 63505 8.2 2.45 23%

1/8/2021 40 90.2 1932 2498 2995 497 63008 8.2 2.52 24%

1/9/2021 41 90.0 1930 2495 2992 497 62511 8.1 2.58 24%

1/10/2021 42 89.9 1928 2492 2989 497 62014 8.1 2.65 25%

1/11/2021 7 43 89.7 1926 2489 2986 497 61517 8.0 2.71 25%

1/12/2021 44 89.6 1924 2486 2983 497 61020 7.9 2.78 26%

1/13/2021 45 89.5 1922 2483 2980 497 60523 7.9 2.84 27%

1/14/2021 46 89.3 1920 2480 2977 497 60026 7.8 2.90 27%

1/15/2021 47 89.2 1918 2477 2974 497 59529 7.7 2.97 28%

1/16/2021 48 89.0 1916 2474 2970 497 59032 7.7 3.03 28%

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Date Week Day Weight BMR Cal Consumed Cal Burned Cal Deficit Cal Remaining Kgs Remaining Loss % of Goal

1/17/2021 49 88.9 1915 2470 2967 497 58535 7.6 3.10 29%

1/18/2021 8 50 88.7 1913 2467 2964 497 58038 7.5 3.16 30%

1/19/2021 51 88.6 1911 2464 2961 497 57541 7.5 3.23 30%

1/20/2021 52 88.5 1909 2461 2958 497 57044 7.4 3.29 31%

1/21/2021 53 88.3 1907 2458 2955 497 56547 7.3 3.36 31%

1/22/2021 54 88.2 1905 2455 2952 497 56050 7.3 3.42 32%

1/23/2021 55 88.0 1903 2452 2949 497 55553 7.2 3.49 33%

1/24/2021 56 87.9 1901 2449 2946 497 55056 7.2 3.55 33%

1/25/2021 9 57 87.7 1899 2446 2943 497 54559 7.1 3.61 34%

1/26/2021 58 87.6 1897 2443 2940 497 54062 7.0 3.68 34%

1/27/2021 59 87.5 1895 2440 2937 497 53565 7.0 3.74 35%

1/28/2021 60 87.3 1893 2437 2934 497 53068 6.9 3.81 36%

1/29/2021 61 87.2 1891 2434 2931 497 52571 6.8 3.87 36%

1/30/2021 62 87.0 1889 2431 2928 497 52074 6.8 3.94 37%

1/31/2021 63 86.9 1887 2428 2925 497 51577 6.7 4.00 37%

2/1/2021 10 64 86.8 1885 2425 2922 497 51080 6.6 4.07 38%

2/2/2021 65 86.6 1883 2422 2919 497 50583 6.6 4.13 39%

2/3/2021 66 86.5 1881 2419 2916 497 50086 6.5 4.20 39%

2/4/2021 67 86.3 1879 2416 2913 497 49589 6.4 4.26 40%

2/5/2021 68 86.2 1878 2413 2910 497 49092 6.4 4.32 40%

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Date Week Day Weight BMR Cal Consumed Cal Burned Cal Deficit Cal Remaining Kgs Remaining Loss % of Goal

2/6/2021 69 86.0 1876 2410 2907 497 48595 6.3 4.39 41%

2/7/2021 70 85.9 1874 2407 2904 497 48098 6.2 4.45 42%

2/8/2021 11 71 85.8 1872 2404 2901 497 47601 6.2 4.52 42%

2/9/2021 72 85.6 1870 2401 2898 497 47104 6.1 4.58 43%

2/10/2021 73 85.5 1868 2398 2895 497 46607 6.1 4.65 43%

2/11/2021 74 85.3 1866 2395 2892 497 46110 6.0 4.71 44%

2/12/2021 75 85.2 1864 2392 2889 497 45613 5.9 4.78 45%

2/13/2021 76 85.0 1862 2389 2886 497 45116 5.9 4.84 45%

2/14/2021 77 84.9 1860 2386 2883 497 44619 5.8 4.91 46%

2/15/2021 12 78 84.8 1858 2383 2880 497 44122 5.7 4.97 46%

2/16/2021 79 84.6 1856 2380 2877 497 43625 5.7 5.03 47%

2/17/2021 80 84.5 1854 2377 2874 497 43128 5.6 5.10 48%

2/18/2021 81 84.3 1852 2374 2871 497 42631 5.5 5.16 48%

2/19/2021 82 84.2 1850 2371 2868 497 42134 5.5 5.23 49%

2/20/2021 83 84.1 1848 2368 2865 497 41637 5.4 5.29 49%

2/21/2021 84 83.9 1846 2365 2862 497 41140 5.3 5.36 50%

2/22/2021 13 85 83.8 1844 2362 2859 497 40643 5.3 5.42 51%

2/23/2021 86 83.6 1843 2359 2856 497 40146 5.2 5.49 51%

2/24/2021 87 83.5 1841 2356 2853 497 39649 5.1 5.55 52%

2/25/2021 88 83.3 1839 2353 2850 497 39152 5.1 5.62 52%

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Date Week Day Weight BMR Cal Consumed Cal Burned Cal Deficit Cal Remaining Kgs Remaining Loss % of Goal

2/26/2021 89 83.2 1837 2350 2847 497 38655 5.0 5.68 53%

2/27/2021 90 83.1 1835 2347 2844 497 38158 5.0 5.74 54%

2/28/2021 91 82.9 1833 2344 2841 497 37661 4.9 5.81 54%

3/1/2021 14 92 82.8 1831 2341 2838 497 37164 4.8 5.87 55%

3/2/2021 93 82.6 1829 2338 2835 497 36667 4.8 5.94 55%

3/3/2021 94 82.5 1827 2335 2832 497 36170 4.7 6.00 56%

3/4/2021 95 82.4 1825 2332 2829 497 35673 4.6 6.07 57%

3/5/2021 96 82.2 1823 2329 2826 497 35176 4.6 6.13 57%

3/6/2021 97 82.1 1821 2326 2823 497 34679 4.5 6.20 58%

3/7/2021 98 81.9 1819 2323 2820 497 34183 4.4 6.26 59%

3/8/2021 15 99 81.8 1817 2320 2817 497 33686 4.4 6.33 59%

3/9/2021 100 81.6 1815 2317 2814 497 33189 4.3 6.39 60%

3/10/2021 101 81.5 1813 2314 2811 497 32692 4.2 6.45 60%

3/11/2021 102 81.4 1811 2311 2808 497 32195 4.2 6.52 61%

3/12/2021 103 81.2 1809 2308 2805 497 31698 4.1 6.58 62%

3/13/2021 104 81.1 1808 2305 2802 497 31201 4.1 6.65 62%

3/14/2021 105 80.9 1806 2302 2799 497 30704 4.0 6.71 63%

3/15/2021 16 106 80.8 1804 2299 2796 497 30207 3.9 6.78 63%

3/16/2021 107 80.6 1802 2296 2793 497 29710 3.9 6.84 64%

3/17/2021 108 80.5 1800 2293 2790 497 29213 3.8 6.91 65%

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Date Week Day Weight BMR Cal Consumed Cal Burned Cal Deficit Cal Remaining Kgs Remaining Loss % of Goal

3/18/2021 109 80.4 1798 2290 2787 497 28716 3.7 6.97 65%

3/19/2021 110 80.2 1796 2287 2784 497 28219 3.7 7.04 66%

3/20/2021 111 80.1 1794 2284 2781 497 27722 3.6 7.10 66%

3/21/2021 112 79.9 1792 2281 2778 497 27225 3.5 7.16 67%

3/22/2021 17 113 79.8 1790 2278 2775 497 26728 3.5 7.23 68%

3/23/2021 114 79.7 1788 2275 2771 497 26231 3.4 7.29 68%

3/24/2021 115 79.5 1786 2271 2768 497 25734 3.3 7.36 69%

3/25/2021 116 79.4 1784 2268 2765 497 25237 3.3 7.42 69%

3/26/2021 117 79.2 1782 2265 2762 497 24740 3.2 7.49 70%

3/27/2021 118 79.1 1780 2262 2759 497 24243 3.1 7.55 71%

3/28/2021 119 78.9 1778 2259 2756 497 23746 3.1 7.62 71%

3/29/2021 18 120 78.8 1776 2256 2753 497 23249 3.0 7.68 72%

3/30/2021 121 78.7 1774 2253 2750 497 22752 3.0 7.75 72%

3/31/2021 122 78.5 1772 2250 2747 497 22255 2.9 7.81 73%

4/1/2021 123 78.4 1771 2247 2744 497 21758 2.8 7.87 74%

4/2/2021 124 78.2 1769 2244 2741 497 21261 2.8 7.94 74%

4/3/2021 125 78.1 1767 2241 2738 497 20764 2.7 8.00 75%

4/4/2021 126 77.9 1765 2238 2735 497 20267 2.6 8.07 75%

4/5/2021 19 127 77.8 1763 2235 2732 497 19770 2.6 8.13 76%

4/6/2021 128 77.7 1761 2232 2729 497 19273 2.5 8.20 77%

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Date Week Day Weight BMR Cal Consumed Cal Burned Cal Deficit Cal Remaining Kgs Remaining Loss % of Goal

4/7/2021 129 77.5 1759 2229 2726 497 18776 2.4 8.26 77%

4/8/2021 130 77.4 1757 2226 2723 497 18279 2.4 8.33 78%

4/9/2021 131 77.2 1755 2223 2720 497 17782 2.3 8.39 78%

4/10/2021 132 77.1 1753 2220 2717 497 17285 2.2 8.46 79%

4/11/2021 133 77.0 1751 2217 2714 497 16788 2.2 8.52 80%

4/12/2021 20 134 76.8 1749 2214 2711 497 16291 2.1 8.58 80%

4/13/2021 135 76.7 1747 2211 2708 497 15794 2.1 8.65 81%

4/14/2021 136 76.5 1745 2208 2705 497 15297 2.0 8.71 81%

4/15/2021 137 76.4 1743 2205 2702 497 14800 1.9 8.78 82%

4/16/2021 138 76.2 1741 2202 2699 497 14303 1.9 8.84 83%

4/17/2021 139 76.1 1739 2199 2696 497 13806 1.8 8.91 83%

4/18/2021 140 76.0 1737 2196 2693 497 13309 1.7 8.97 84%

4/19/2021 21 141 75.8 1736 2193 2690 497 12812 1.7 9.04 84%

4/20/2021 142 75.7 1734 2190 2687 497 12315 1.6 9.10 85%

4/21/2021 143 75.5 1732 2187 2684 497 11818 1.5 9.17 86%

4/22/2021 144 75.4 1730 2184 2681 497 11321 1.5 9.23 86%

4/23/2021 145 75.3 1728 2181 2678 497 10824 1.4 9.29 87%

4/24/2021 146 75.1 1726 2178 2675 497 10327 1.3 9.36 87%

4/25/2021 147 75.0 1724 2175 2672 497 9830 1.3 9.42 88%

4/26/2021 22 148 74.8 1722 2172 2669 497 9333 1.2 9.49 89%

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Date Week Day Weight BMR Cal Consumed Cal Burned Cal Deficit Cal Remaining Kgs Remaining Loss % of Goal

4/27/2021 149 74.7 1720 2169 2666 497 8836 1.1 9.55 89%

4/28/2021 150 74.5 1718 2166 2663 497 8339 1.1 9.62 90%

4/29/2021 151 74.4 1716 2163 2660 497 7842 1.0 9.68 90%

4/30/2021 152 74.3 1714 2160 2657 497 7345 1.0 9.75 91%

5/1/2021 153 74.1 1712 2157 2654 497 6848 0.9 9.81 92%

5/2/2021 154 74.0 1710 2154 2651 497 6351 0.8 9.88 92%

5/3/2021 23 155 73.8 1708 2151 2648 497 5854 0.8 9.94 93%

5/4/2021 156 73.7 1706 2148 2645 497 5357 0.7 10.00 93%

5/5/2021 157 73.5 1704 2145 2642 497 4860 0.6 10.07 94%

5/6/2021 158 73.4 1702 2142 2639 497 4363 0.6 10.13 95%

5/7/2021 159 73.3 1701 2139 2636 497 3866 0.5 10.20 95%

5/8/2021 160 73.1 1699 2136 2633 497 3369 0.4 10.26 96%

5/9/2021 161 73.0 1697 2133 2630 497 2872 0.4 10.33 97%

5/10/2021 24 162 72.8 1695 2130 2627 497 2375 0.3 10.39 97%

5/11/2021 163 72.7 1693 2127 2624 497 1878 0.2 10.46 98%

5/12/2021 164 72.6 1691 2124 2621 497 1382 0.2 10.52 98%

5/13/2021 165 72.4 1689 2121 2618 497 885 0.1 10.59 99%

5/14/2021 166 72.3 1687 2118 2615 497 388 0.1 10.65 100%

5/15/2021 167 72.1 1685 2115 2612 497 -109 0.0 10.71 100%

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 Monday Tuesday Wednesday
Comida cal Comida cal Comida cal
Dos Huevos
Huevos
Café con Stevia 10 Revueltos Con
190 sabrosos - 156 229
2 Guineo Hervido 90 Hervidos
Cebolla Y
Tomate
Desayuno
121
Merienda Banana

Ensalada de
Repollo (50)
Ensalada de Repollo (50)
Pechuga a la
Pechuga a la plancha
plancha (230)
(230) 840 Aguacate 100gr
840
Aguacate 100gr (160)
(160)
Quinoa 300 gr (400)
Quinoa 300 gr
(400)
Comida

Merienda Yogourt griego 200

Cena Ensalada cesar 227

1578 156 1069

 Thursday Friday Saturday Sunday
Comida cal Comida cal Comida cal Comida
Jamon Pechuga
de pavo (100)
190
Guineo
Hervido (90)

Ensalada de
Repollo (50)
Pechuga a la
plancha (230)
Aguacate 100gr
840
(160)
Quinoa 300 gr
(400)

190 840 0
Sunday
cal