Weight tracker chart printable how to#

We've added a feature that helps you calculate your total daily calorie/fat/carbs intake.

This food log was designed for printing, but the newest version can also be used as an electronic food diary. Record Blood Sugar Level and Blood Pressure: The new version includes a section for logging this information, but if you don't need this section you can delete these rows and insert more rows in the food diary or exercise sections. So, as a general rule of thumb, women should check 9 circles (the red ones) and men should check 12-13 circles (the red + blue ones). The Institute of Medicine () recommends a total water intake of 91 oz for men and 125 oz for women, but 80% of that comes from food.

When drinking from a glass, I drink about 1 fluid oz per swallow. That will vary of course with the type of fountain and how thirsty you are and how much water you can hold in your mouth, but it's not a bad approximation. At work, I usually drink from a fountain, and by doing a little experiment I found that 1 'swallow' is about 3/4 fluid oz, so about 10-11 swallows would be 8 oz. Also, you may want to remember that 8 fluid oz is about 1/2 pound of water weight (0.52 lbs or 0.24 kg). Record the Amount of Water you Drink: The circles at the bottom of the food log are for checking off every time you drink 8 fluid oz of water (8 fluid oz = 1 cup = 1/2 pint = about 1/4 liter). The Nutrition Facts on most store-bought food gives the serving size, calories, fat content, etc.

Weight tracker chart printable how to#

The image to the right shows an example of how to complete the log. You can then fold it into 3 then again in half, allowing you to store the paper in your pocket so that you can record what you eat throughout the day. Print & Fold: The printable food log is designed to be printed on 8 1/2 x 11 inch paper in landscape format. Continue reading below to learn more about how to use the food log. We've also included a new section for tracking your blood sugar and blood pressure levels, and modified the formatting to make it more obvious what should be entered and what cells contain formulas. The new XLSX version (for Excel 2007 or later) allows you to enter more details in the Exercise/Activity section, such as the amount of time or the distance that you ran or walked or the weight-lifting exercises you did. Customize this spreadsheet to create a daily food log and track the things that are most important to you.