Sample: Calories Consumed Calories Expended
Meal Type Food/Beverage Portion Size Caloric Value Physical Activity Minutes Caloric Value
Lunch turkey sandwich 1 sandwich 230 Basketball 20 min. 92

Calorie Log Date:

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

DAY ONE TOTAL CALORIES CONSUMED = DAY ONE TOTAL EXPENDED ACTIVITY CALORIES =
Step 3:
Use this calculator to find your BASAL METABOLIC RATE (BMR)

Step 4:
ADD your BMR calorie total to your TOTAL EXPENDED calories for the day:

BMR calorie total + Expended Activity calories = Total EXPENDED
+ =
Step 5:
SUBTRACT your TOTAL EXPENDED calories from your TOTAL CONSUMED calories for each day: