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Manual Daily Calorie Log: Myfitnesspal

This document provides instructions for manually tracking calorie intake and expenditure over two days. It involves logging food and exercise in a provided chart, calculating calories consumed and expended using online tools, and determining if calories consumed were at a deficit or surplus compared to calories expended based on the results. Reflection questions at the end ask the user to analyze if their results indicate weight gain, loss or maintenance, and whether they plan to make any changes to their diet or activity levels.

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Azariah Burnside
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360 views4 pages

Manual Daily Calorie Log: Myfitnesspal

This document provides instructions for manually tracking calorie intake and expenditure over two days. It involves logging food and exercise in a provided chart, calculating calories consumed and expended using online tools, and determining if calories consumed were at a deficit or surplus compared to calories expended based on the results. Reflection questions at the end ask the user to analyze if their results indicate weight gain, loss or maintenance, and whether they plan to make any changes to their diet or activity levels.

Uploaded by

Azariah Burnside
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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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 MyFitnessPal for the calories consumed and
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 july 27 2020____________________________

Calories Consumed Calories Expended

Portion Caloric Physical Caloric


Meal Type Food/Beverage Minutes
Size Value Activity Value

Breakfast Cereal 1 cup 120 Jogging 20 41

1
sandwich
1 bag of
Lunch Sandwich-and chips chips 520 Jumping jacks 20 213

Chicken vegetables 3 sets 10


Dinner and rice 1 bowl 160 Push ups reps 122

3 sets 10
Snack Star crunch 1 cookie 290 Squats reps 270
Calories Consumed Calories Expended

DAY ONE TOTAL EXPENDED


DAY ONE TOTAL
ACTIVITY CALORIES =
CALORIES CONSUMED = 1,090________ 646________

Calorie Log: Day Two– Date july 28 2020__________________________

Calories Consumed Calories Expended

Food/Be Portion Caloric Caloric


Meal Type Physical Activity Minutes
verage Size Value Value

Breakfast Cereal 1 cup 120 Jogging 20 41

1
sandwich
1 bag of
Lunch Sandwich-and chips chips 520 Jumping jacks 20 213

Chicken vegetables 3 sets 10


Dinner and rice 1 bowl 160 Push ups reps 122

3 sets 10
Snack Star crunch 1 cookie 290 Squats reps 270
Calories Consumed Calories Expended

DAY TWO TOTAL


DAY TWO TOTAL EXPENDED
CALORIES CONSUMED = 1,090________ ACTIVITY CALORIES = 646________

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
1,503______________ + 646______________________ =
2149______________

DAY TWO:
BMR calorie total + Expended Activity calories = Total EXPENDED
1,503______________ + 646______________________ =
2149______________
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
1,090___________________ - 646____________________ =
444______________

DAY TWO:
Consumed calorie total - Total EXPENDED calories = Calorie difference
1,090 ___________________ - 646____________________ =
444______________

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 things with less calorie input and output and less carbs

Gain weight: eat things with more calorie input and output and more carbs

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?
The comparison indicates that I will maintain my current weight and I think the
comparison is accurate because the websites says that I would to burn more
calories in order to lose my goal weight

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. I plan on
doing more physical activity to burn more calories

4. If you increase your time spent doing physical activity, how will it influence your diet
and maintenance of a healthy weight?
It will influence me to keep my diet consistent and not to overload with excises to keep a healthy weight

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