Printable Daily Food Log
Use our free printable food log to track what you eat and drink throughout the day. This can be a very useful tool, along with our weight loss log and exercise charts, for controlling and losing weight. Eventually, you will get familiar with the amount of calories (and fat content) in various foods, but to get started it can very helpful to use a log to keep track of everything.
Printable Food Log
If you like the food log as-is, you can download a print the following PDF file:Printable Food Log
The resources listed at the bottom of the page can help you figure out the number of calories in different types of food, as well as help you estimate your basal metabolic rate (number of calories per day).
Daily Food Log for Excelfor Excel
This spreadsheet was used to create the printable daily food log listed above, but you can download the original Excel spreadsheet and modify it to suit your needs (provided you don't remove the hyperlink or Vertex42 logo/copyright info).
"No Installation, No Macros - Just a simple spreadsheet - An original creation by Dr. Jon Wittwer of Vertex42.com"
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Food Log Tips
How to Use the Log: The printable food log is designed to be printed on 8 1/2 x 11 inch paper in landscape format. 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.
The image to the right shows an example of how to complete the log. The Nutrition Facts on most store-bought food gives the serving size, calories, and fat calories.
Recording 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). 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). 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. 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. When drinking from a glass, I drink about 1 fluid oz per swallow. That is a pretty easy one to test.
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. 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).
More Daily Food Log Worksheets
- Nutrition Log (.xls) from Microsoft.com - One week on a single page, record calories, protein, carbs, and fat content.
- Daily Calorie and Fat Percentage Log (.xls) from Microsoft.com - Focuses on determining the percentage of fat in your diet.
- If you track your blood sugar levels, check out our Blood Sugar chart and printable blood sugar log.
Diet, Calorie, and Nutrition Resources
- Ideal Weight Chart by Vertex42.com - Use our charts to find your ideal target weight.
- Calorie Calculator at CalcNexus.com - Uses the Harris Benedict formula to estimate the calories per day needed to maintain your current weight.
- Calories Burned Calculator at CalcNexus.com - Estimate the amount of calories burned for different activities.
- Food and Activity Log (.pdf) from the American Medical Association - Track your daily food intake. Plus some guidelines on calories in certain types of foods.
- Water: How Much Should You Drink Each Day? at MayoClinic.com