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?