results, log your information on a day that reflects your “typical” patterns of eating and physical activity.
1. In the left hand columns, record all foods and beverages consumed with portion sizes and the caloric values.
2. In the right hand columns, record the physical activities you performed, the number of minutes you did each activity and the calories expended by each activity. You should have at least 1440 minutes of activities recorded to account for all 24 hours of the day. Include daily activities like sleeping, grooming, eating, driving, and computer work in addition to recreational physical activities.
3. Use a reliable resource or tool such as the USDA Super Tracker calculate the caloric values of the food items you recorded and the caloric expenditures of the physical activities you performed.
4. After you finish recording your caloric input and output, respond to the questions listed below.
Calories Consumed Calories Expended
Food/Beverage Portion Size Caloric Value Physical Activity Minutes Caloric Value
5 AM Fries 15 168
Your BMI score: (Steps to Calculating Your BMI)
My BMI indicates that I am:
• Healthy Weight
Do you agree with your BMI interpretation? Why or why not?
Write a specific, measurable goal indicating if you would like to maintain, decrease or increase your BMI.
Examine your caloric input and output. Regardless of your goals, describe what you would need to do in terms of caloric input and output to:
• Lose weight:
• Gain weight:
After analyzing your caloric balance, determine if your current eating habits support your BMI goals. Explain why or why not.