Calorie Sheet

This sheet is something I designed to track my progress. It is based on the assumption that people burn on average of 80-100 calories a day simply being a live. I assumed 80 calories per hour for me to be conservative, and rounded that to 1900 calories a day. This sheet calculates the calories needed to burn (in excess of your intake) to reach your weight loss goal. It tells you how many more calories to go, how many more pounds to go. At the bottom it also tells you your progress; how many calories you have burned and how many pounds that converts to. I have also designed this same sheet for my husband on a conservative 2000 calories a day average (higher for a larger body).

Want one of these sheets? Just email me at alfitz13@charter.net and ask for it. It's free, because I'm not certified or qualified to give you a diet plan. You need to figure out what's appropriate for you by talking to your doctor or nutritional specialist. I currently have a sheet made up for 1900 calories a day and 2000 calories a day. I will also be making a 1500 calories per day and 2500 calories per day sheet.

How to use it: Input your weigh loss goal where it tells you, numbers only. If you wish to lose 20 pounds, input 20. You will see some numbers pop up in the boxes to the right that have double outlines. DO NOT TOUCH THESE BOXES! They contain formulas and those formulas will be ruined if you type over them. The only other numbers you input are: under work out- calories burned (keep track on a machine if that's where you are exercising, or use averages to figure this out. . .a leisurely walk burns about 225 calories per hour), and duration (length of time you worked out). It will automatically adjust the excess calories burned based on 80 calories per hour burned. That number is adjusted for anything other than 1900 calorie per day sheets. Under food you simply input the total number of calories you have CONSUMED today. It calculates the rest. Then, under progress, just copy the number to the left in that column and it will calculate the progress at the bottom for you, and you will see it also calculated at the top. Enter weight in the weight column to see if this is working. If it says you have burned an excess of 3500 calories and you have not lost any weight these are things to consider: you burn less than 1900 calories a day without exercising (or whatever the number is you have on the sheet), you are calculating the intake too conservatively, you are also building muscle during your exercises which weighs more than fat. Women will see some weight gain prior to menstruation because of water retension. Don't let that discourage you. It should "magically" come off a week or so later. (Usually 2-3 lbs for me)

Determining your average daily caloric burn (without extra activity) is hard to do. Here are some assumed averages that may help you decide where you fit in (talk to a doctor!).

• Smaller bodies burn energy slower-I average most women at 1900 a day. More active or larger women are probably better in 2000 calorie bracket which is where I put average sized men as well.
• People that need to diet severely, very small people, or people with problems with weight gain (like thyroid issues) may need a 1500 calorie average. Many people will lose weight at this number, so you should be careful before assigning yourself to this bracket and its probably best a doctor tell you to do so instead. (The idea is to set a number that is about what you burn every day, and to consume UNDER that number in a slow and SAFE manner).
• Overactive bodies, larger muscular bodies, and pregnant/nursing women need more calories. They are probably safer in the 2500 calorie bracket. Because you don't want to gain a lot of weight, you may want to ask your doctor about this, too. Pregnant and nursing women SHOULD NOT be dieting (unless instructed to do so), just eating SMART! You are, afterall, eating for more than yourself!

(REMEMBER TO WEIGH YOURSELF SAME TIME EVERY DAY WEARING THE SAME THING PRIOR TO EATING AND SHOWERING!)

NEVER NEVER NEVER starve yourself to achieve under the daily average. Starvation is very detrimental to your body and your goal. Your body will conserve every calorie it gets, and will metabolise more slowly. Not to mention it will become malnurished and is more likely to become sick because your immunity will go down. You do NOT need to starve to lose weight. You need to eat regularly, and reasonably, and keep your body moving at least 30 minutes (even if just walking) every day. Eating regularly, and healthy foods is shown to help raise your metabolism. Exercise also helps raise your metabolism. Both are far better for you, your happiness, and your goal than starvation is!

I recommend you do this EVERY DAY if you plan to do it at all. That way you can tell best if it is working. Keep it up, don't quit and make excuses. One excuse makes the next excuse easier and easier. As I tell my husband, DON'T MAKE EXCUSES, MAKE ADJUSTMENTS!

Benefits of doing this are: not only should you lose weight, but even if you aren't losing weight right away you'll most certainly start feeling better about yourself. WHY? I know when I look in the mirror and see what I think to be a fat person I feel pretty sick and disgusted. But when I look in the mirror after having worked out for 30-40 minutes I know that I did something to make it better and I won't be looking at that fat person much longer. It takes patience, and believe me I know what it feels like to be frustrated. Keep trying and picture yourself getting thinner. Hey, maybe after a month of keeping it up-try on that one size smaller than you can't quite get into (like a size 8 if you usually wear size 10) and see if it actually fits! Results may not be visible to you, but the clothes never lie!

ASK FOR YOUR SHEET! Tell me if its for a male or female, and if you feel you have special needs other than 1900 for a female and 2000 for a male let me know. I'll make one up for you if I don't have it. Remember, you should be asking a doctor what your calorie intake ought to be, or ought to be UNDER. I cannot assign that to you. This is just to help you track your progress and give you an idea of how your diet compares to what your diet SHOULD BE.