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Manual Daily Calorie Journal

This document provides instructions for manually tracking calories consumed and expended over two days. It includes charts to log food/beverages consumed and physical activity, as well as calculators to determine calorie values. Users are asked to calculate their basal metabolic rate and compare total calories consumed to total expended each day. Finally, it includes reflection questions about weight management goals based on the calorie comparison.

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Ethan Baumann
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88 views6 pages

Manual Daily Calorie Journal

This document provides instructions for manually tracking calories consumed and expended over two days. It includes charts to log food/beverages consumed and physical activity, as well as calculators to determine calorie values. Users are asked to calculate their basal metabolic rate and compare total calories consumed to total expended each day. Finally, it includes reflection questions about weight management goals based on the calorie comparison.

Uploaded by

Ethan Baumann
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOC, PDF, TXT or read online on Scribd
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Manual Daily Calorie Journal

Track your consumed and expended calories for two consecutive days. Record your results in steps 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 two days in the charts
below.

Step 2: Using the charts below, search the MyFitnessPal, HYPERLINK


"https://www.myfitnesspal.com/food/search" \t "_blank" Food Search Tool for the calories consumed and
HYPERLINK "https://www.myfitnesspal.com/exercise/lookup" \t "_blank" Exercise Search Tool for the
calories expended for two consecutive days.
Sample:

Calories Consumed Calories Expended

Meal Type

Food/Beverage

Portion Size

Caloric Value

Physical Activity

Minutes

Caloric Value

Lunch

Turkey sandwich

1 sandwich

230

Basketball

20
92

Calorie Log: Day One—Date____________________________

Calories Consumed Calories Expended

Meal Type

Food/Beverage

Portion Size

Caloric Value

Physical Activity

Minutes

Caloric Value

1 cups of
Breakfast cheerios 100 calories Basketball 30 240 calories
1 turkey and
cheese
Lunch sandwich 1 sandwich 286 calories Boxing 15 160 calories
Multiple small
pieces of
chicken and
Chicken and about a scoop
Dinner rice of rice 160 calories
1 piece of
Snack strawberry pie 1 piece 159 calories

DAY ONE DAY ONE


TOTAL TOTAL
EXPENDED
CALORIES ACTIVITY
CONSUME CALORIES
D= =
____605____ ___400_____

Calorie Log: Day Two—Date__________________________

Calories Consumed Calories Expended

Meal Type

Food/Beverage

Portion Size

Caloric Value

Physical Activity

Minutes

Caloric Value

Yogurt with 1 cup of yogurt Basketball 90


Breakfast berries and fruit 250 calories minutes 920 calories
1 bag of lays
Lunch plain chips 1 bag 160 calories Running 20 minutes 284 calories
About a
Meatloaf with serving size of
Dinner mash potatoes each 260 calories
Snack 3 oreos 3 oreos 160 calories

DAY TWO DAY TWO


TOTAL TOTAL
EXPENDED
CALORIES
ACTIVITY
CONSUME
CALORIES
=
D= ___1204____
_930_______ _

Step 3: Use this calculator to find your BASAL METABOLIC RATE (BMR):

HYPERLINK "http://www.myfitnesspal.com/tools/bmr-calculator"
http://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

____2,132__________ + ___400___________________ = ______2,532________

DAY TWO:

BMR Calorie Total + Expended Activity Calories = Total Expended

__2,132____________ + __1204____________________ = ___3,336___________

Step 5: SUBTRACT your TOTAL EXPENDED calories from your TOTAL CONSUMED calories for
each day:

DAY ONE:

Total Consumed Calories − Total Expended Calories = Calorie Difference

_______605____________ − __400__________________ = ___200___________


DAY TWO:

Total Consumed Calories − Total Expended Calories = Calorie Difference

_930__________________ − _1204___________________ = _-274____________

Step 6: Answer the reflection questions using complete sentences.

Describe what a person would need to do in terms of caloric input and output:  
To lose weight:decrease their calorie intake, and increase their expended calories

To gain weight: increase there calorie intake, and decrease their expended calories

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? It indicates that I should be gaining weight, but I’ve actually been
losing weight so I believe that makes it inaccurate

Based on the comparison of your calories consumed and expended, do you plan to make any
changes in your diet or activity level? Explain your answer. I plan to spend more of my time
exersicing and maybe cut some calories to ensure more weight loss

If you increase your time spent doing physical activity, how will it influence your diet and
maintenance of a healthy weight?

It will influence your calorie expended, which will help you in losing weight, but it may make you hungrier as
well so it might increase calorie intake as well depending on the person.

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