NOTE:

MY 7-DAYS PHYSICAL INPUT: PHYSICAL ACTIVITY LOG (PA);

MY 7-DAYS FOOD
NOTE: Write OMAD (One Meal A Day) or
Fasting if there is one/ no food intake on
the specific Meal Classification.

ACTIVITY LOG LOG (FA)

OUTPUT: FOOD ACTIVITY

ACTIVITY LOG COMPARISON OF CALORIE INTAKE AND OUT

METs (refer to
Duration (in weight Meal Total Calories
Date Picture Physical Activity the list of kcal/min Total (cal) Date Picture items Calories Total (cal) Date Output (PA Log) Intake - Output (in calories) Evaluation Remarks
minutes) (kg) Classification Intake (Food Log)
activities)
The highlighted row (RED) serves as a The highlighted row (RED) serves as a
WEEK 1 sample/basis only. sample/basis only. Sept 14,2020 0 0 0 High intake, low output Increase physical activity engagement
WEEK 1
Multiple household
Sept 20,2020 tasks all at once 60 57 3.5 3.325 199.5 An average woman needs to eat 1/2 cup rice 103
(moderate effort) about 2000 calories per day to Scrambled egg 203
maintain, and 1500 calories to lose Lunch
one pound of weight per week. An ketchup 112
average man needs Sept 20,2020 559

Sept 21,2020 watering plants 30 57 2.5 2.375 71.25 2500calories to maintain, and 1 pc poached egg 74
2000 to lose one pound of weight Dinner
per week. 1 pc bread 67
 1
1.5
2
2.5
3
3.5
4
4.5
5
5.5
6
6.5
7
7.5
8
8.5
9
9.5
10
10.5
11
11.5
12
12.5
13
13.5
14
14.5
15
15.5