Daily Calorie Log Worksheet

Copy and paste the following information into a word processing document. Complete
each of the five daily calorie logs. Answer the reflection questions completely with
supporting details.

Part One: Daily Calorie Log

Calorie Log: Day One

Calories Consumed Calories Expended

Meal Type Food/Beverage Portion Caloric Physical Minutes Caloric

(Breakfast, Size Value Activity Value
Lunch, Dinner, or
Snack)

Breakfast  Krave Cereal   1  120  Bike Ride 60  509  

Breakfast  Milk  ½ cup  75  Pilates  45  201  

Dinner   Tilapia  1 107       

 Dinner  Broccoli 3  81       

 Dinner White Rice   1  191      

 Dinner Water  1 cup   0      

        Total Physical Activity  710

Calories Expended

        Females: Calories  xxxx

Expended for Body
Function
(4.33 x weight in lbs.) + (4.7
x height in inches) - (4.68 x
age) + 655

        Males: Calories Expended  1,755.15

for Body Function
(6.27 x weight in lbs.) +
(12.68 x height in inches) -
(6.76 x age) + 66

Total Calories Consumed  574 Total Combined Calories  2465.15

Expended
 Calories Consumed Calories Expended

Difference between Intake and Output 574 intake – 2465.15 output = -1891.15

Calorie Log: Day Two

Calories Consumed Calories Expended

Meal Type Food/Beverage Portion Caloric Physical Minutes Caloric

(Breakfast, Size Value Activity Value
Lunch,
Dinner, or
Snack)

 Lunch Chocolate Chip 2 204   Kickball 60  624 

Waffle 

 Lunch Fruit Punch  1½ 167   Swimming  65  947

cup  Laps

 Dinner Macaroni and  1 cup  336      

Cheese

 Dinner Fruit Punch  1½ 167       

cup 

        Total Physical Activity  

Calories Expended

        Females: Calories  xxxx

Expended for Body
Function
(4.33 x weight in lbs.) +
(4.7 x height in inches)
- (4.68 x age) + 655

        Males: Calories 1,755.15 

Expended for Body
Function
(6.27 x weight in lbs.) +
(12.68 x height in
inches) - (6.76 x age) +
66

Total Calories Consumed  874 Total Combined 1571 

 Calories Consumed Calories Expended

Calories Expended

Difference between Intake and Output 874 intake – 1571 output = -697

Calorie Log: Day Three

Calories Consumed Calories Expended

Meal Type Food/Beverage Portion Caloric Physical Minutes Caloric

(Breakfast, Size Value Activity Value
Lunch, Dinner,
or Snack)

Breakfast Krave Cereal 1 120 Basketball 120 1427

Breakfast Milk ½ cup 75 Family Run 60 714

Lunch Pizza 1 slice 257

 Lunch Water  1 cup   0

Dinner Grilled Cheese 2 563

Sandwich

 Lunch Water  1 cup   0

Snack Apple 1 72

Total Physical Activity 2141

Calories Expended

Females: Calories xxxx

Expended for Body
Function
(4.33 x weight in lbs.) +
(4.7 x height in inches) -
(4.68 x age) + 655

Males: Calories 1,755.15

Expended for Body
Function
(6.27 x weight in lbs.) +
 Calories Consumed Calories Expended

(12.68 x height in
inches) - (6.76 x age) +
66

Total Calories Consumed 1087 Total Combined Calories 3896.15

Expended

Difference between Intake and Output 1087 intake – 3896.15 output =

-2809.15

Calorie Log: Day Four

Calories Consumed Calories Expended

Meal Type Food/Beverage Portion Caloric Physical Minutes Caloric

(Breakfast, Size Value Activity Value
Lunch, Dinner,
or Snack)

 Breakfast Chocolate Chip 2 204  Pilates  45  201

Waffle 

 Breakfast Fruit Punch  1½ 167   Elliptical 30   223

cup  Machine

 Dinner Macaroni and  1 cup  336      

Cheese

 Dinner Fruit Punch  1½ 167       

cup 

        Total Physical Activity  424

Calories Expended

        Females: Calories  xxxx

Expended for Body
Function
(4.33 x weight in lbs.) + (4.7
x height in inches) - (4.68 x
age) + 655

        Males: Calories Expended  1,755.15

for Body Function
 Calories Consumed Calories Expended

(6.27 x weight in lbs.) +

(12.68 x height in inches) -
(6.76 x age) + 66

Total Calories Consumed 874 Total Combined Calories  2179.15

Expended

Difference between Intake and Output 874 intake – 2179.15 output = -1305.15

Calorie Log: Day Five

Calories Consumed Calories Expended

Meal Type Food/Beverage Portion Caloric Physical Minutes Caloric

(Breakfast, Size Value Activity Value
Lunch,
Dinner, or
Snack)

Breakfast  Pancakes  2  186  Jumping  45 823  

Rope

 Breakfast Syrup  2 tbs.  106  Basketball 120 1427

 Breakfast Water  1 cup   0      

Dinner   Tilapia  1 107       

 Dinner  Broccoli 3  81       

 Dinner White Rice   1  191      

 Dinner Water  1 cup   0

        Total Physical Activity 2250  

Calories Expended

        Females: Calories xxxx 

Expended for Body
Function
(4.33 x weight in lbs.)
+ (4.7 x height in
 Calories Consumed Calories Expended

inches) - (4.68 x age)

+ 655

        Males: Calories  1,755.15

Expended for Body
Function
(6.27 x weight in lbs.)
+ (12.68 x height in
inches) - (6.76 x age)
+ 66

Total Calories Consumed  671 Total Combined 4005.15 

Calories Expended

Difference between Intake and Output 671 intake – 4005.15 output = -
3334.15

Part Two: Reflection Questions

1. Describe what a person would need to do in terms of caloric input and output to: 
Lose weight: Put out more calories than you take in.

Gain weight: Take in more calories than you put out.

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?

Lose weight. I think this is accurate because I’ve been losing some 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.

No because I’m fine with the weight I’ve been losing lately

4. If you increase your time spent doing physical activity, how will it influence your diet and maintenance of a
healthy weight?
It would help balance my calorie input and output