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Calorie Tracking for Weight Goals

This document provides instructions for manually tracking calorie intake and expenditure over two days. It involves logging food and exercise, searching online databases to find calorie amounts, calculating basal metabolic rate, and determining daily calorie differences to analyze if a person may gain, lose, or maintain their current weight based on the calorie comparison. Reflection questions at the end ask the user to analyze their calorie data and whether they plan to make any diet or activity changes based on the results.

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Matthew Johnson
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107 views4 pages

Calorie Tracking for Weight Goals

This document provides instructions for manually tracking calorie intake and expenditure over two days. It involves logging food and exercise, searching online databases to find calorie amounts, calculating basal metabolic rate, and determining daily calorie differences to analyze if a person may gain, lose, or maintain their current weight based on the calorie comparison. Reflection questions at the end ask the user to analyze their calorie data and whether they plan to make any diet or activity changes based on the results.

Uploaded by

Matthew Johnson
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 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/Be Portion Caloric Caloric


Meal Type Physical Activity Minutes
verage Size Value Value

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?

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