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____12/14/22______________________7

Calories Consumed Calories Expended

Portion Caloric Physical Caloric

Meal Type Food/Beverage Minutes
Size Value Activity Value

Pizza/coco
Lunch milk/apple 1 slice 550 1 mile walk 30 min 173

chicken and
Dinner potatoes/water 1 serving 380

1
package
Crackers with of 6
snack cheese/water crackers 190 yoga 25 min 120
 Calories Consumed Calories Expended

DAY ONE TOTAL EXPENDED

DAY ONE TOTAL
ACTIVITY CALORIES =
CALORIES CONSUMED = ____1,120____ ____293____

Calorie Log: Day Two– Date________12/15/22__________________

Calories Consumed Calories Expended

Food/
Portion Caloric Caloric
Meal Type Beverag Physical Activity Minutes
Size Value Value
e

Pizza/coco
milk/pear/
lunch water 1 serving 880 Dancing 25 min 144

Dinner Soup/water 1 serving 200 Yoga 25 min 120

Chips/
snack water 1 pack 120 Walk 15 min 86
 Calories Consumed Calories Expended

DAY TWO TOTAL

DAY TWO TOTAL EXPENDED
CALORIES CONSUMED = _1200_____ ACTIVITY CALORIES = ___350_____

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
_____1120_________ + ________293______________ =
________1413______

DAY TWO:
BMR calorie total + Expended Activity calories = Total EXPENDED
______1200________ + ____350__________________ =
____1550__________

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
_______1120____________ - _______1935_____________ =
___815___________

DAY TWO:
Consumed calorie total - Total EXPENDED calories = Calorie difference
______1200_____________ - ______1935______________ =
___735___________

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 Consuming fewer calories than you use causes your body to burn
calories that were stored in fat. This causes weight loss to a persons body. Energy in
could be less foods and drinks. While the energy used is an excessive amount of
body functions, activity and exercise.
Gain weight: Consuming more calories than you use will mean the rest of the
calories restored as fat. This causes a person to gain weight. The energy in is an
excessive amount of foods and drinks. The energy is a lack of body functions,
activity and exercise.
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?
With the way I eat I believe that I could possibly gain or maintain my weight. I try to
stay away from fried food and red meat. I do eat that sometimes but that’s usually
only of special events or party’s. I don’t think the comparison is accurate because I
don’t eat like this most days, I only eat like this when its only school day. When its
not a school week I eat less or some times more than the calories that I consume.
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, I want to do more exercise such as dancing because its fun to me and it
interest me and maybe eating about the same amount I eat ever other day try to
maintain or lose some weight. Try to continue to incorporate fruit in my normal
routine.
4. If you increase your time spent doing physical activity, how will it influence your diet
and maintenance of a healthy weight?
If I increase my time spent doing physical activities, I believe it will influence my diet and
maintenance of a healthy weight. By doing more things physically, I will burn more calories. By
burning the calories that I eat, it will prevent weight gain.