This document provides instructions for logging food consumption and physical activity over two days to calculate calorie intake and expenditure. It includes charts to log meals, snacks, beverages, and exercise for two days, as well as steps to use online tools to find calorie values and calculate basal metabolic rate. Reflection questions at the end analyze the calorie comparison and its accuracy for weight changes.
This document provides instructions for logging food consumption and physical activity over two days to calculate calorie intake and expenditure. It includes charts to log meals, snacks, beverages, and exercise for two days, as well as steps to use online tools to find calorie values and calculate basal metabolic rate. Reflection questions at the end analyze the calorie comparison and its accuracy for weight changes.
This document provides instructions for logging food consumption and physical activity over two days to calculate calorie intake and expenditure. It includes charts to log meals, snacks, beverages, and exercise for two days, as well as steps to use online tools to find calorie values and calculate basal metabolic rate. Reflection questions at the end analyze the calorie comparison and its accuracy for weight changes.
This document provides instructions for logging food consumption and physical activity over two days to calculate calorie intake and expenditure. It includes charts to log meals, snacks, beverages, and exercise for two days, as well as steps to use online tools to find calorie values and calculate basal metabolic rate. Reflection questions at the end analyze the calorie comparison and its accuracy for weight changes.
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Manual Daily Calorie Log
Track your consumed and expended calories for two consecutive days. Record your results in step one through five, and complete the reflection questions in step six.
Step 1: Log your food (all meals, snacks and beverages) and activity (exercise) for 2 days in the charts below.
Step 2: Using the charts below, search the MyFitnessPal Food Search Tool for the calories consumed and Exercise Search Tool for the calories expended for two consecutive days.
Sample:
Calories Consumed Calories Expended
Caloric Physical Caloric
Meal Type Food/Beverage Portion Size Minutes Value Activity Value
Lunch turkey sandwich 1 sandwich 230 Basketball 20 min. 92
Calorie Log: Day One–Date____________________________
Calories Consumed Calories Expended
Portion Caloric Physical Caloric
Meal Type Food/Beverage Minutes Size Value Activity Value Calories Consumed Calories Expended
DAY ONE TOTAL
DAY ONE TOTAL EXPENDED CALORIES CONSUMED = ________ ACTIVITY CALORIES = ________
Calorie Log: Day Two– Date__________________________
Calories Consumed Calories Expended
Food/ Portion Caloric Caloric Meal Type Beverag Physical Activity Minutes Size Value Value e Calories Consumed Calories Expended
DAY TWO TOTAL
DAY TWO TOTAL EXPENDED CALORIES CONSUMED = ________ ACTIVITY CALORIES = ________
Step 3: Use this calculator to find your BASAL METABOLIC RATE (BMR): https://www.myfitnesspal.com/tools/bmr-calculator
Step 4: ADD your BMR calorie total to your TOTAL EXPENDED calories for each day: DAY ONE: BMR calorie total + Expended Activity calories = Total EXPENDED ______________ + ______________________ = ______________
DAY TWO: BMR calorie total + Expended Activity calories = Total EXPENDED ______________ + ______________________ = ______________
Step 5: SUBTRACT your TOTAL EXPENDED calories from your TOTAL
CONSUMED calories for each day:
DAY ONE: Consumed calorie total - Total EXPENDED calories = Calorie difference ___________________ - ____________________ = ______________
DAY TWO: Consumed calorie total - Total EXPENDED calories = Calorie difference ___________________ - ____________________ = ______________
Step 6: Answer the reflection questions using complete sentences.
1. Describe what a person would need to do in terms of caloric input and output to: Lose weight:
Gain weight:
2. Analyze your calories consumed and expended this week. Does the comparison indicate that you might gain, lose, or maintain your current weight? Do you believe this comparison is accurate? Why or why not?
3. Based on the comparison of your calories consumed and expended, do you plan on making any changes in your diet or activity level? Explain your answer.
4. If you increase your time spent doing physical activity, how will it influence your diet and maintenance of a healthy weight?
