Stretching & Toning

1. Calculate your BMR using this link:
BMR Calculator
***This is your MINIMUM daily caloric needs.***

2. Calculate your daily caloric needs with activities.

Click on Daily Calorie Needs. Choose your activity level. Use the calculator on the computer to multiply your BMR with your activity level.
*** This is your Daily Caloric Needs to maintain your current weight.***

3. Use your Daily Food Log to complete the next section.
Calorie Calculator: http://www.myfoodapedia.gov/
Use the calorie counter to determine each of your 3 days of food intake. Keep a running total of your food log.

Total Calories Consumed:
Day 1_________ Day 2__________ Day 3_________

4. Compare your daily calories consumed with your Daily Caloric Needs. Are you over? Under? Discuss your findings.

5. How healthy are your food choices?

Go to http://www.choosemyplate.gov/foodgroups/index.html. Click on each food group to answer the following questions.

How many servings should you have per day?

• Grains and whole grains ____________
  




• Vegetables__________





• Fruits_________
  




• Milk________
  




• Meat & beans_______

6. Compare your food selections with the daily recommended amounts. How do you rate? Which food groups do you get too much/too little of? What groups could you improve on? Is there any one group you tend to favor?

7. How many calories do you think you burn in one day?

Go to http://health.discovery.com/centers/cholesterol/activity/activity.html

Plug in your fitness activites to find out how many calories your burn in one day.

How many calories do you burn in physical activity a day?

How many calories do you burn in 20 minutes of walking?

Choose a snack from your food diary. Did you burn enough calories in 20 minutes of walking to cancel out that snack?____________

What activities could you do to increase your calories burned?