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4.05 Personal Menu Manual - Daily - Calorie - Log Worksheet

The document outlines a manual daily calorie log for tracking consumed and expended calories over two days, including steps for logging food, searching calorie values, and calculating total calories. It emphasizes the importance of caloric input and output for weight management and provides reflection questions to analyze dietary habits. The individual reflects on their caloric intake, suggesting a need for healthier food choices and increased physical activity to support weight loss.

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59 views4 pages

4.05 Personal Menu Manual - Daily - Calorie - Log Worksheet

The document outlines a manual daily calorie log for tracking consumed and expended calories over two days, including steps for logging food, searching calorie values, and calculating total calories. It emphasizes the importance of caloric input and output for weight management and provides reflection questions to analyze dietary habits. The individual reflects on their caloric intake, suggesting a need for healthier food choices and increased physical activity to support weight loss.

Uploaded by

joelspedale0
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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4.

05 Personal Menu (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 Food Search Tool for the calories consumed for two consecutive days.
https://www.webmd.com/diet/healthtool-food-calorie-counter
Using the charts below, search the Exercise Search Tool for the calories expended for two consecutive days.
https://www.myfitnesspal.com/exercise/lookup

Sample:
Calories Consumed Calories Expended
Caloric Caloric
Meal Type Food/Beverage Portion Size Physical Activity Minutes
Value Value

Lunch turkey sandwich 1 sandwich 230 Basketball 20 min. 92


Calorie Log: Day One–Date_____2/7/25______________________
Calories Consumed Calories Expended
Portion Caloric Physical Caloric
Meal Type Food/Beverage Minutes
Size Value Activity Value

Breakfast NO BREAKFAST

Lunch 2 fried eggs 2 eggs 160


water 2 bottles 0
monster energy 1 can 10

1 serv.
Dinner lasagna size 400
water 2 0

Snacks none
DAY ONE TOTAL EXPENDED
DAY ONE TOTAL
ACTIVITY CALORIES = __1400-
CALORIES CONSUMED = __470_____ 2000______
Calorie Log: Day Two– Date_____2/8/25_____________________
Calories Consumed Calories Expended
Food/ Portion Caloric Caloric
Meal Type Physical Activity Minutes
Beverage Size Value Value

Breakfast nothing

Lunch 3 eggs 2 160


water 2 bottles 0

Dinner pizza 1 slice 280


water 2 bottles 0

Snacks
DAY TWO TOTAL EXPENDED
DAY TWO TOTAL
ACTIVITY CALORIES = __1200-
CALORIES CONSUMED = _____440___ 2000______

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 expended activity calories
to get the TOTAL EXPENDED calories for each day:
DAY ONE:
BMR calorie total + Expended Activity calories = Total EXPENDED
__1800____________ + ___1300-2000___________________ =
______________
DAY TWO:
BMR calorie total + Expended Activity calories = Total EXPENDED
__1800___ + _____1200-2000_________________ = ______________

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
___470________________ - ____1400-2000________________ =
________-_930_____

DAY TWO:
Consumed calorie total - Total EXPENDED calories = Calorie difference
_____________440______ - _________1400-2000___________ =
_______-960_______

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:
They would need to consume around 1650 calories in healthy food and protien so their metobalism can
burn the calories

Gain weight: Eat protein and work out to gain muscle 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?
it helps me lose weight or maintain because i can’t really eat much, so with such low calories, my
metabolism slows down even slower than what it is.

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 need to eat more, specifically healthier choices. and i need to be more active to lose weight
4. If you increase your time spent doing physical activity, how will it influence your diet and maintenance of a
healthy weight?
It will help you have a healthier life style in general, you’ll end up losing weight because you worked
out and your calories are being burned

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