04 05 Personal Menu

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 (Breakfast, Lunch, Dinner, or Snack)
Food/Beverage
Portion Size
Caloric Value
Physical Activity
Minutes
Caloric Value
Breakfast
Egg (fried)
1
77
Walking in Grocery Store
30
83
Breakfast
Bacon (fried)
2
87
Walking in Shopping Center
54
139
Breakfast
Croissant
1
231
Afternoon Jog
20
177
Breakfast
Orange Juice (fresh)
1 cup
122
Walking to bus stop
15
22
Breakfast
Hash browns (fried)
6 (mini)
100
Walking from bus stop
15
22
Snack
Ice-cream
2 scoops
184
Walk around the house
6
17
Dinner
Fettuccine
½ cup
416
None
0
0

Total Physical Activity Calories Expended
1,217

Females: Calories Expended for Body Function
(4.33 x weight in lbs.) + (4.7 x height in inches) - (4.68 x age) + 655
1,360.85

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

Total Calories Consumed

1,217

Total Combined Calories Expended

Difference between Intake and Output

__1,217__intake - __1,734__output = __517__

Calorie Log: Day Two
Calories Consumed

Calories Expended

Meal Type (Breakfast, Lunch, Dinner, or Snack)
Food/Beverage
Portion Size
Caloric Value
Physical Activity
Minutes
Caloric Value
Breakfast
Cereal (captain crunch)
1 bowl
141
Walked to school
15
17
Breakfast
Milk (1%)
1 cup
102
Stairs at school
5
17
Lunch
Sandwich (ham+cheese)
1
262
Walked from school
15
17
Lunch
Juice(gallon)
1 cup
122
Picked brothers up from bustop
10
17
Dinner
Fish (baked)
1
104
Walked around house
2
17
Dinner
White Rice
1/2 cup
578
Walked around house
2
17
Dinner
Soda
1 cup
189
Walked around house
2
17

Total Physical Activity Calories Expended
1,498

Females: Calories Expended for Body Function
(4.33 x weight in lbs.) + (4.7 x height in inches) - (4.68 x age) + 655
1,360.85

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

Total Calories Consumed

1,498

Total Combined Calories Expended
1,617

Difference between Intake and Output

_1,498_intake - _119_output = _1,379_

Calorie Log: Day Three
Calories Consumed

Calories Expended

Meal Type (Breakfast, Lunch, Dinner, or Snack)
Food/Beverage
Portion Size
Caloric Value
Physical Activity
Minutes
Caloric Value
Breakfast
Oreos (cookies)
6
66
Walked to school
15
17
Breakfast
Milk (1%)
1 cup
102
Satirs at school
5
17
Snack
Churros (oreo)
2
116
Walked home from school
15
17
Snack
Water
1 cup
0
none
0
0
Dinner
Lobster Raviolis
8 squared raviolis
405
Jog
10
59
Dinner
Coke (soda)
1 cup
189
Walk around house
5
20

Total Physical Activity Calories Expended
878

Females: Calories Expended for Body Function
(4.33 x weight in lbs.) + (4.7 x height in inches) - (4.68 x age) + 655
1,360.85

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

Total Calories Consumed

1,360.85
Total Combined Calories Expended
2,850

Difference between Intake and Output

_1,360.85_intake - _130_output = _1,230_

Calorie Log: Day Four
Calories Consumed

Calories Expended

Meal Type (Breakfast, Lunch, Dinner, or Snack)
Food/Beverage
Portion Size
Caloric Value
Physical Activity
Minutes
Caloric Value
Breakfast
Cereal (cap. Crunch)
½ cup
141
Walked to school
15
17
Breakfast
Milk
1 cup
102
Walked stairs in school
15
17
Lunch
Sandwich (tuna)
1
289
Afternoon jog
20
177
Dinner
Soup (chicken noodle)
1 bowl
128
Walk around house
10
17

Total Physical Activity Calories Expended
1,192

Females: Calories Expended for Body Function
(4.33 x weight in lbs.) + (4.7 x height in inches) - (4.68 x age) + 655
1,360.85

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

Total Calories Consumed

1,192

Total Combined Calories Expended

Difference between Intake and Output

_1192_intake - _228_output = _964_

Calorie Log: Day Five
Calories Consumed

Calories Expended

Meal Type (Breakfast, Lunch, Dinner, or Snack)
Food/Beverage
Portion Size
Caloric Value
Physical Activity
Minutes
Caloric Value

Total Physical Activity Calories Expended

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

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

Total Calories Consumed

Total Combined Calories Expended

Difference between Intake and Output

________intake - ______output = _______

Part Two: Reflection Questions
Describe what a person would need to do in terms of caloric input and output to: Lose weight: Consuming fewer calories than you use causes your body to burn calories that were stored in fat. This causes weight loss to a persons body. Energy in could be less foods and drinks. While the energy used is an excessive amount of body functions, activity and exercise.

Gain weight: Consuming more calories than you use will mean the rest of the calories restored as fat. This causes a person to gain weight. The energy in is an excessive amount of foods and drinks. The energy is a lack of body functions, activity and exercise.

1. 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 might gain weight. I believe that the comparison is very accurate. Obviously I haven’t been making the right food choices. It also shows by the calories from the website given to help me with this assignment.

2. 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 do plan on making changes in my diet activity level. Most of my food choices aren’t the best. In order to prevent the weight gain, I’ll have to eat a little healthier and be a bit more active throughout the day.

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

If I increase my time spent doing physical activities, I believe it will influence my diet and maintenance of a healthy weight. By doing more things physically, I will burn more calories. By burning the calories that I eat, it will prevent weight gain and I will remain at a healthy weight.