Journal & Points Calculator Instructions:

MS Excel Version

Summary Worksheet
1. Do not change any data found in the shaded area.
2. Enter your name, daily point allowance (a single number, 27, not a range, 24-27), and your target
weight in the spaces provided.
3. Space is also provided to track your weight loss.
4. At the start of a new week click on the “Reset Menu Data” button. Caution: Only do this when you
wish to clear all the menu data you have entered throughout the week. It will also reset any bonus points
earned throughout the week to zero. This does not affect the Data Worksheet.
5. The spreadsheet will track the points used (Points Used) each day, the cumulative points used for the
week (Total), the cumulative points allowed for the week (Allowed), and the points you have in reserve
(Balance).

Daily Worksheets
1. Do not change any data found in the shaded area.
2. Enter any bonus points earned in the space provided.
3. Complete columns A, B, & C for each food item eaten at each meal.
4. The serving size is as listed on the package. The quantity is the number of the serving sizes you
consumed. Example: If the food serving size is ½ cup, and you consumed 1 cup, the quantity should be
entered as 2.
5. If you know the point value of an item enter it in column H. You must enter the appropriate point
value for the number of servings you consumed. The spreadsheet does not calculate this column for you.
6. Or, enter the calories, fat, and fiber values from the package in columns D, E, & F.
7. The Calories, Fat grams, and Fiber grams should be entered for the individual serving size.
8. Do not use both methods for a single line item.
9. The spreadsheet will calculate and tally your daily points used by meal and give you a total for the day
and any points remaining.

Data Worksheet
1. Use the data worksheet to store frequently used food items. Simply copy and paste them into the daily
menu areas as needed.
Servings Worksheet
1. Use the Servings worksheet to track your daily servings of milk, water, and fruit & vegetables.

Bonus Points Worksheet

1. Use the Bonus Points worksheet to calculate bonus (activity) points. Enter your weight (Lbs.) and the
duration of exercise and the appropriate intensity level.
Notes
1. Do not change the name of the individual Worksheets.

2. The spreadsheet contains three macros. A macro is a series of commands and instructions that you
group together as a single command to accomplish a task automatically. Instead of manually performing a
series of time-consuming, repetitive actions, you can create and run a single macro — in effect, a custom
command — that accomplishes the task for you. In this spreadsheet the macros are used by the “Reset
Menu Data” and the "Instructions" buttons found on the Summary page and the “Reset Data” button found
on the Servings page to clear the daily data in preparation for the next weeks use. They do not contain any
viruses. If you disable macros when the spreadsheet is launched, the “Reset Menu Data”, "Instructions",
and “Reset Data” buttons will not work.

Resource
An excellent resource for obtaining calories, fat, and fiber content of almost every food item is a paperback book
entitled "The Nutribase Guide to Fat & Fiber in Your Food" by Dr. Art Ulene. This book is available at many
bookstores including Amazon.com.
 Target Weight ==>
Journal & Points Calculator Date Weight (Lbs)

Name:
Daily Point Allowance:

Weekly Status: Points Used Total Allowed Balance

Monday 0.0 0.0 0 0.0
Tuesday 0.0 0.0 0 0.0
Wednesday 0.0 0.0 0 0.0
Thursday 0.0 0.0 0 0.0
Friday 0.0 0.0 0 0.0
Saturday 0.0 0.0 0 0.0
Sunday 0.0 0.0 0 0.0

Caution: Clicking on the button below will

clear all the menu data for each day and
reset any bonus points earned to zero.

Updated: 1/14/02
Copyright © 2001 Ray Ruediger (ray@rjrudy.org) - http://www.rjrudy.org
This spreadsheet may be freely copied and distributed for personal use only. It may not be sold.
Monday Point Calculator
Bonus Points ==>
Daily Point Allowance ==> 0 Points Used Today ==> 0.0 Points Remaining ==> 0.0
Breakfast ==> 0.0 Lunch ==> 0.0 Dinner ==> 0.0 Snacks ==> 0.0
Calculated
Food Item by Meal Serving Size Quantity Calories Fat (grams) Fiber (grams) Points Actual Points
Breakfast
Malt-o-Meal 0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Lunch
Tuna on the go 0.0
Cheez-It snack mix 0.0
mcdonals fries :-( 0.0
0.0
0.0
0.0
0.0
0.0
Dinner
Banana 0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Snacks
Twinkie 0.0
Cheez-It snack mix 0.0
0.0
0.0
0.0
0.0
0.0
0.0
Tuesday Point Calculator
Bonus Points ==> 0
Daily Point Allowance ==> 0 Points Used Today ==> 0.0 Points Remaining ==> 0.0
Breakfast ==> 0.0 Lunch ==> 0.0 Dinner ==> 0.0 Snacks ==> 0.0
Calculated
Food Item by Meal Serving Size Quantity Calories Fat (grams) Fiber (grams) Points Actual Points
Breakfast
Malt-o-Meal 0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Lunch
smart one pot roast 0.0
Twinkie 0.0
0.0
0.0
0.0
0.0
0.0
0.0
Dinner
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Snacks
Twinkie 0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Wednesday Point Calculator
Bonus Points ==> 0
Daily Point Allowance ==> 0 Points Used Today ==> 0.0 Points Remaining ==> 0.0
Breakfast ==> 0.0 Lunch ==> 0.0 Dinner ==> 0.0 Snacks ==> 0.0
Calculated
Food Item by Meal Serving Size Quantity Calories Fat (grams) Fiber (grams) Points Actual Points
Breakfast
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Lunch
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Dinner
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Snacks
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Thursday Point Calculator
Bonus Points ==> 0
Daily Point Allowance ==> 0 Points Used Today ==> 0.0 Points Remaining ==> 0.0
Breakfast ==> 0.0 Lunch ==> 0.0 Dinner ==> 0.0 Snacks ==> 0.0
Calculated
Food Item by Meal Serving Size Quantity Calories Fat (grams) Fiber (grams) Points Actual Points
Breakfast
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Lunch
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Dinner
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Snacks
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Friday Point Calculator
Bonus Points ==> 0
Daily Point Allowance ==> 0 Points Used Today ==> 0.0 Points Remaining ==> 0.0
Breakfast ==> 0.0 Lunch ==> 0.0 Dinner ==> 0.0 Snacks ==> 0.0
Calculated
Food Item by Meal Serving Size Quantity Calories Fat (grams) Fiber (grams) Points Actual Points
Breakfast
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Lunch
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Dinner
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Snacks
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Saturday Point Calculator
Bonus Points ==> 0
Daily Point Allowance ==> 0 Points Used Today ==> 0.0 Points Remaining ==> 0.0
Breakfast ==> 0.0 Lunch ==> 0.0 Dinner ==> 0.0 Snacks ==> 0.0
Calculated
Food Item by Meal Serving Size Quantity Calories Fat (grams) Fiber (grams) Points Actual Points
Breakfast
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Lunch
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Dinner
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Snacks
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Sunday Point Calculator
Bonus Points ==> 0
Daily Point Allowance ==> 0 Points Used Today ==> 0.0 Points Remaining ==> 0.0
Breakfast ==> 0.0 Lunch ==> 0.0 Dinner ==> 0.0 Snacks ==> 0.0
Calculated
Food Item by Meal Serving Size Quantity Calories Fat (grams) Fiber (grams) Points Actual Points
Breakfast
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Lunch
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Dinner
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Snacks
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Food Item Database Serving Size Quantity Calories Fat (grams) Fiber (grams) Points
Malt-o-Meal 1 1 170 0 1 3.2
 Remaining
Instructions:
1) Place a number 1 in each square when

Total
Sunday you have had a serving of that item.
Milk 0 3 2) Click on the Reset button at the start of
Water 0 6 a new week to clear the data.
F/V 0 5

Remaining

Remaining
Total

Total
Monday Thursday
Milk 0 3 Milk 0 3
Water 0 6 Water 0 6
F/V 0 5 F/V 0 5
Remaining

Remaining
Total

Total
Tuesday Friday
Milk 0 3 Milk 0 3
Water 0 6 Water 0 6
F/V 0 5 F/V 0 5
Remaining

Remaining
Total

Total
Wednesday Saturday
Milk 0 3 Milk 0 3
Water 0 6 Water 0 6
F/V 0 5 F/V 0 5
Bonus Points Calculator
Exercise Intensity Level Weight Minutes Points
Light 0 0 0.0
Moderate 0 0 0.0
High 0 0 0.0

Instructions:
Enter your weight (Lbs.) and the number of exercise minutes for
the appropriate intensity level.

Determining your Intensity level:

Light - Light activities that do not make you sweat. Your able to talk and sing as you're exercising. Examples include stretching or walking at a
leisurely pace.

Moderate – Activities that probably make you break into a sweat after 10 minutes of continuous exercise. You breath more often and deeper as
you exercise. You’re able to talk but not able to sing. Examples include walking at a fast pace or biking.

High – Activities that make you break into a sweat after several minutes of continuous exercise. Your breathing is more rapid and deep. You’re
able to speak briefly, but not hold a long conversation. Examples include jogging, running, competitive swimming, or biking.
amples include stretching or walking at a

se. You breath more often and deeper as

g.

breathing is more rapid and deep. You’re

e swimming, or biking.