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03 - 04 Manual

The document is a manual for tracking daily calorie intake and expenditure over two consecutive days. It includes steps for logging food and exercise, calculating Basal Metabolic Rate (BMR), and analyzing caloric differences. Additionally, it prompts users to reflect on their caloric balance and potential changes to their diet or activity levels.

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8 views4 pages

03 - 04 Manual

The document is a manual for tracking daily calorie intake and expenditure over two consecutive days. It includes steps for logging food and exercise, calculating Basal Metabolic Rate (BMR), and analyzing caloric differences. Additionally, it prompts users to reflect on their caloric balance and potential changes to their diet or activity levels.

Uploaded by

valenciamia731
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, 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 Caloric
Meal Type Food/Beverage Portion Size Physical Activity Minutes
Value Value

Lunch Turkey sandwich 1 sandwich 230 Basketball 20 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 ACTIVITY
CALORIES CONSUMED = ________ CALORIES = ________

Calorie Log: Day Two—Date__________________________


Calories Consumed Calories Expended

Food/ Portion Caloric Caloric


Meal Type Physical Activity Minutes
Beverage Size Value Value
Calories Consumed Calories Expended

DAY TWO TOTAL


DAY TWO TOTAL EXPENDED ACTIVITY
CALORIES CONSUMED = ________ CALORIES = ________

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

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

______________ + ______________________ = ______________

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:
Total Consumed Calories − Total Expended Calories = Calorie Difference

___________________ − ____________________ = ______________

DAY TWO:

Total Consumed Calories − 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:

To 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 to
make 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?

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