Digital 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: Follow the directions below to complete your daily calorie log. Using a site or app like Myfitnesspal, create a login and input your food and exercise information for two consecutive days.










Step 2: Log your food (all meals, snacks and beverages) and activity (exercise) for 2 days in the charts below. Insert you Day One and Day Two photo of your calorie totals

Insert Day One Photo of Calories Consumed:



Insert Day One Photo of Calories Expended:



DAY ONE TOTAL

CALORIES CONSUMED = ________

DAY ONE TOTAL EXPENDED ACTIVITY CALORIES = ________








Insert Day Two Photo of Calories Consumed:



Insert Day Two Photo of Calories Expended:



DAY ONE TOTAL

CALORIES CONSUMED = ________

DAY ONE TOTAL EXPENDED ACTIVITY CALORIES = ________



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

______________ + ______________________ = _______________





DAY TWO:

BMR calorie total + Expended Activity calories = Total EXPENDED

______________ + ______________________ = _______________







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

___________________ - __________________ = ______________



DAY TWO:

Consumed calorie total - Total EXPENDED calories = Calorie difference

___________________ - __________________ = ______________







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:


Gain weight:




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?




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.



If you increase your time spent doing physical activity, how will it influence your diet and maintenance of a healthy weight?