Manual Daily Calorie Journal
Track your consumed and expended calories for two consecutive days. Record your results in steps 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 two 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 Caloric
Meal Type Food/Beverage Portion Size Physical Activity Minutes
Value Value
Lunch Turkey sandwich 1 sandwich 230 Basketball 20 92
Calorie Log: Day One—
Date____________________________
Calories Consumed Calories Expended
Portion Caloric Physical Caloric
Meal Type Food/Beverage Minutes
Size Value Activity Value
Calories Consumed Calories Expended
DAY ONE TOTAL
DAY ONE TOTAL EXPENDED ACTIVITY
CALORIES CONSUMED = ________ CALORIES = ________
Calorie Log: Day Two—Date__________________________
Calories Consumed Calories Expended
Food/ Portion Caloric Caloric
Meal Type Physical Activity Minutes
Beverage Size Value Value
Calories Consumed Calories Expended
DAY TWO TOTAL
DAY TWO TOTAL EXPENDED ACTIVITY
CALORIES CONSUMED = ________ CALORIES = ________
Step 3: Use this calculator to find your BASAL METABOLIC RATE (BMR):
http://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:
Total Consumed Calories − Total Expended Calories = Calorie Difference
___________________ − ____________________ = ______________
DAY TWO:
Total Consumed Calories − Total Expended Calories = Calorie Difference
___________________ − ____________________ = ______________
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:
To gain 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?
3. Based on the comparison of your calories consumed and expended, do you plan to
make any changes in your diet or activity level? Explain your answer.
4. If you increase your time spent doing physical activity, how will it influence your diet
and maintenance of a healthy weight?
