Name: ___________________________________________ Date____________ Class: __________
Calorie Project – due Monday 11/18
Directions: For 5 days, use the follow journal to keep track the amount of calories you put in your body and the amount of
calories you burn by keeping recording the food you eat each day and different activities you do to burn calories.
Approximate the number of calories consumed by checking nutrition labels and http://www.choosemyplate.gov/ . Use the
chart below to determine number of calories burned. You can use other websites, read labels, get info from restaurants, etc.
How many calories does each physical activity use?
Moderate physical activities:
In 1 hour
In 30 minutes
Hiking
Light gardening/yard work
Dancing
Golf (walking and carrying clubs)
Bicycling (less than 10 miles per hour)
Walking (3 ½ miles per hour)
Weight training (general light workout)
Stretching
Vigorous physical activities:
Running/jogging (5 miles per hour)
Bicycling (more than 10 miles per hour)
Swimming (slow freestyle laps)
Aerobics
Walking (4 ½ miles per hour)
Heavy yard work (chopping wood)
Weight lifting (vigorous effort)
Basketball (vigorous)
370
330
330
330
290
280
220
180
In 1 hour
590
590
510
480
460
440
440
440
185
165
165
165
145
140
110
90
In 30 minutes
295
295
255
240
230
220
220
220
You need to figure out your BMR (basal metabolic rate) to determine how many calories your body uses just to
stay alive, like your heart beating, lungs breathing, etc. while you are going throughout your day, watching tv,
sleeping, etc. Here’s how you do it.
HOW TO CALCULATE YOUR BASAL METABOLIC RATE
Key: W = Weight in pounds H = Height in inches A = Age
Girls: 655 + (4.364 x your weight) + (4.7 X your height) - (4.7 X your age) = Your BMR
655 + _________ + ________ - ________ = ________C
Boys: 66 + (6.227 X your weight) + (12.7 X your height) - (6.8 X your A) = Your BMR
66 + _________ + ________ - ________ = ________C
Include this number on each day of your journal and add it to your total calories burned.
Try to keep good track of how long you are active. You can ask google-How many calories do I burn when I
play soccer? Or Cheerleading? Etc.
Measure amounts to match the serving size on packages of food whenever you can.
If you cannot get the numbers for some things, we can figure that out when you get back. Just write it down.
You can use more paper if you need to.
Calories Consumed
Sample
Date: 11/7
Write down what
you eat each day.
You will have to
measure to get the
right amount of
calories for what
you are eating.
Read labels
and/or Google.
Get info from
restaurants.
Calories Burned
Type of Food
Calories
Type of Activity
Amount of
Time
Calories
burned
Cereal
130
BMR .
1402
Milk
2 slices pizza
Quarter pounder with
cheese
12 oz Coke
Bag of chips
oj
Candy bar
100
405
510
Walk home
This is the
number you
calculated.
30 minutes
140
140
240
102
240
Daily Total Calories Consumed:
1, 727 calories
Daily Total Calories Burned:
1542 calories
Total consumed -Total Burned –= Extra Energy
Extra Energy: (show work)
1, 727-1542= 185 extra calories
Your Energy Journal
Day 1
Date:
Calories Consumed
Type of Food
Calories
Write down what
you eat each day.
You will have to
measure to get the
right amount of
calories for what
you are eating.
Read labels
and/or Google.
Get info from
restaurants.
Daily Total Calories Consumed:
Total consumed -Total Burned –= Extra Energy
Extra Energy: (show work)
Calories Burned
Type of Activity
Amount of
Time
BMR .
This is the
number you
calculated.
Daily Total Calories Burned:
Calories
burned
Day 2
Date:
Calories Consumed
Type of Food
Calories
Write down what
you eat each day.
You will have to
measure to get the
right amount of
calories for what
you are eating.
Read labels
and/or Google.
Get info from
restaurants.
Daily Total Calories Consumed:
Calories Burned
Type of Activity
Amount of
Time
BMR .
This is the
number you
calculated.
Calories
burned
Daily Total Calories Burned:
Total consumed -Total Burned –= Extra Energy
Extra Energy: (show work)
Day 3
Date:
Calories Consumed
Type of Food
Calories
Daily Total Calories Consumed:
Total Burned – Total consumed = Extra Energy
Extra Energy: (show work)
Calories Burned
Type of Activity
Amount of
Time
BMR
--------------
Daily Total Calories Burned:
Calories
burned
Day 4
Date:
Calories Consumed
Type of Food
Calories
Daily Total Calories Consumed:
Calories Burned
Type of Activity
Amount of
Time
BMR
---------------
Calories burned
Daily Total Calories Burned:
Total Burned – Total consumed = Extra Energy
Extra Energy: (show work)
Day 5
Date:
Calories Consumed
Type of Food
Calories
Daily Total Calories Consumed:
Total Burned – Total consumed = Extra Energy
Extra Energy: (show work)
Calories Burned
Type of Activity
Amount of
Time
BMR
------------------
Daily Total Calories Burned:
Calories
burned