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 either SuperTracker or MyFitnessPal for the calories
consumed and expended for two consecutive days.

Sample:

Calories Consumed Calories Expended

Meal Type Food/Beverage Portion Size Caloric Physical Minutes Caloric

Value Activity Value

Lunch turkey sandwich 1 sandwich 230 Basketball 20 min. 92

Calorie Log: Day One–Date Nov 17

Calories Consumed Calories Expended

Meal Type Food/Beverage Portion Caloric Physical Minutes Caloric

Size Value Activity Value

breakfast Granola bar 1 bar 200 Morning walk 30 mins 68

Fried chicken 1 60
Lunch sandwich sandwich 364 running minutes 381

10
snack orange 1 orange 62 running minutes 145

20
Lunch French fries 1 cup 168 Bike ride minutes 154
 dinner taco 2 tacos 670

DAY ONE TOTAL DAY ONE TOTAL EXPENDED

CALORIES CONSUMED = ________1464 ACTIVITY CALORIES = ___648

Calorie Log: Day Two– Date____________Nov 18

Calories Consumed Calories Expended

Meal Type Food/Bevera Portion Caloric Physical Activity Minutes Caloric

ge Size Value Value

breakfast Granola bar 1 bar 200 Morning walk 30 mins 68

Fried chicken 1 60
Lunch sandwich sandwich 364 running minutes 381

10
snack orange 1 orange 62 running minutes 145

20
Lunch French fries 1 cup 168 Bike ride minutes 154
 dinner taco 2 tacos 670

DAY TWO TOTAL DAY TWO TOTAL EXPENDED

CALORIES CONSUMED = ____1464 ACTIVITY CALORIES = ____648

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
_________1865 + _____________648 = _________2153
 DAY TWO:
BMR calorie total + Expended Activity calories = Total EXPENDED
______________1865 + ______________________648 = ______________2153

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
___________________1464 - ____________________2153 = _________(1049)

DAY TWO:
Consumed calorie total - Total EXPENDED calories = Calorie difference
___________________1464 - ____________________2153 = (1049)
______________

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: Eat less calories and work out

Gain weight: Eat more and work out

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?

It indicates I am going to lose weight. This is accurate based on those days because I didn’t eat
very much, simply for the sake of the experiment.
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.

Yes, right now I am actually trying to gain weight so I usually eat more food.

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

Working out will help build muscle weight.