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Oatmeal Diet Plan For Weight Loss My Dainty Kitchen To loose 1 kg = 7,000 calories so to loose 5kg in 7 days that means you gotta burn 5,000 calories a day, your body already burns 2,000 and let's say you'll eat 1,000 (that's a harsh diet) so you'll have to workout 4,000 calories a day.