Digital 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: Follow the directions below to complete your daily calorie log. Using a site or
app like Myfitnesspal, create a login and input your food and exercise information for
two consecutive days.
Sample Photo of Day One Calories Consumed:

Sample Photo of Day One Calories Expended:

Step 2: Log your food (all meals, snacks and beverages) and activity (exercise) for 2
days in the charts below. Insert you Day One and Day Two photo of your calorie totals
Insert Day One Photo of Calories Consumed:

Insert Day One Photo of Calories Expended:

DAY ONE TOTAL

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

Insert Day Two Photo of Calories Consumed:

Insert Day Two Photo of Calories Expended:

DAY ONE TOTAL

DAY ONE 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?