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___8/31/23_________________________

Calories Consumed Calories Expended

Portion Caloric Physical Caloric

Meal Type Food/Beverage Minutes
Size Value Activity Value

1
sandwich
and 2
cheese,egg,ham glasses
Breakfast sandwich with water of water 270 none 0 0

1
sandwich
turkey sandwich and 1
lunch with iced tea glass 590 running-walking 120 348
 Calories Consumed Calories Expended

snack fruit salad 1 bowl 70 none 0 0

grilled
chicken,broccoli,and 1 plate
mashed potatoes and 2
dinner with water glasses 325 night walk 30 min 96

DAY ONE TOTAL EXPENDED

DAY ONE TOTAL
ACTIVITY CALORIES =
CALORIES CONSUMED = ______1255__ ______444__

Calorie Log: Day Two– Date______________9/1/23____________

Calories Consumed Calories Expended

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

breakfast oatmeal 1 cup 188 cardio workout-gym 60 348

chips and
snack salsa 1 bowl 140 none 0 0

1
grilled sandwich
cheese and 1
lunch sandwich bottle 390 none 0 0

dinner chicken 1 plate 986 swimming at pool 180 523

and shrimp and 2
alfredo bottles
 Calories Consumed Calories Expended

with
broccoli

DAY TWO TOTAL

DAY TWO TOTAL EXPENDED
CALORIES CONSUMED = __1704______ ACTIVITY CALORIES = ____871____

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
1387 + 444 = 1831

DAY TWO:
BMR calorie total + Expended Activity calories = Total EXPENDED
1387 + 871 = 2258
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
1255 - 1831 = -576

DAY TWO:
Consumed calorie total - Total EXPENDED calories = Calorie difference
1704 - 2258 = -554

Step 6: Answer the reflection questions using complete sentences.

Describe what a person would need to do in terms of caloric input and output to:
Lose weight:To lose weight, one should consume fewer calories and burn more through
physical activity.

Gain weight:To gain weight, a person should consume more calories than they burn.

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?I believe that my current weight will stay the
same based on a comparison of my caloric inputs and outputs, which were very similar
in numbers.

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.
No, I don't plan on changing my diet because I eat healthily, and I also balance my
activity levels accordingly.

If you increase your time spent doing physical activity, how will it influence your diet and
maintenance of a healthy weight? I believe that increasing my caloric output will help
me lose weight.