@SalMCqueen

7/30/2019 @SalMCqueen

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Feet Inches

6 3

Chosen activity Duration (mins) Calories used

Monday Golf 20 58.33

Tuesday Golf 20 58.33

Wednesday Football 20 100.00

Thursday Golf 20 58.33

Friday Rugby Youth 20 80.00

Saturday Golf 20 58.33

Sunday Golf 20 58.33

140 471.67


Monday Rambling 25 72.92

16 FemaleZara Waheed

Name Age Gender

Height

160

Weight

Pounds

Starting BMI BMR

20.00 1638.30

Activity Week 1

Activity Week 3

Weekly Total


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Tuesday Rambling 25 72.92

Wednesday Rambling 25 72.92

Thursday Rambling 25 72.92

Friday Rambling 25 72.92

Saturday Rambling 25 72.92

Sunday Rambling 25 72.92


Monday Cycling 20 100

Tuesday Cycling 20 100

Wednesday Cycling 20 100

Thursday Cycling 20 100

Friday Cycling 20 100

Saturday Cycling 20 100

Sunday Cycling 20 100


Monday Rambling 15 43.75

Tuesday Rambling 15 43.75

Wednesday Rambling 15 43.75

Activity Week 5

Weekly Total 140 700

Activity Week 7

Weekly Total 175 510.42


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Thursday Rambling 15 43.75

Friday Rambling 15 43.75

Saturday Rambling 15 43.75

Sunday Rambling 15 43.75


Monday Running 25 125.00

Tuesday Running 25 125.00

Wednesday Running 25 125.00

Thursday Running 25 125.00

Friday Running 25 125.00

Saturday Running 25 125.00

Sunday Running 25 125.00

Calorie intake

each week

Calories used in

living each week

Calories used in

activity plan each

week

Week 1 23247.70 11468.10 471.67

Week 2 19082.00 11468.10 204.17

Week 3 19418.70 11468.10 510.42

Week 4 23324.00 11468.10 2085.42

Week 5 29851.50 11468.10 700.00

Dif

calo

Predicted Weight a

Activity Week 9

175 875.00Weekly Total



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Week 6 21550.90 11468.10 525.00

Week 7 18002.60 11468.10 306.25

Week 8 23247.70 11468.10 1400.00

Week 9 19082.00 11468.10 875.00

Week 10 19418.70 11468.10 962.50


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Monday Golf 10 29.17

Tuesday Golf 10 29.17

Wednesday Golf 10 29.17

Thursday Golf 10 29.17

Friday Golf 10 29.17

Saturday Golf 10 29.17

Sunday Golf 10 29.17

70 204.17


Monday Jogging 65 297.92

Female

Male

Female, Sendetary, 31-50

Category(Gender, Activity level, Age range)

BMR C

Activity Week 4

22068.2

YOU ARE:

HEALTHY

Calorie intake from

menu

Weekly Total

Activity Week 2

A

spreadsheet

-BMI -

A statis

it does

estimat

-BMR

The nu

can var

compo

- Send

Little

- Mode

Moder

- Activ

Hard e


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Tuesday Jogging 65 297.92

Wednesday Jogging 65 297.92

Thursday Jogging 65 297.92

Friday Jogging 65 297.92

Saturday Jogging 65 297.92

Sunday Jogging 65 297.92














525

Activity Week 8

Weekly Total 105

Activity Week 6


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Monday Jogging 30 137.50

Tuesday Jogging 30 137.50

Wednesday Jogging 30 137.50

Thursday Jogging 30 137.50

Friday Jogging 30 137.50

Saturday Jogging 30 137.50

Sunday Jogging 30 137.50

Weight difference Weight this week Updated BMI

1.47 161.47 20.18

0.96 160.96 20.12

0.96 160.96 20.12

1.27 161.27 20.15

2.29 162.29 20.28

erence between

ie intake and use

11307.93

nd BMI tracker

7409.73

7440.18

9770.48

17683.40

1400.00

Activity Week 10


Weekly Total 280


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1.24 161.24 20.15

0.81 160.81 20.10

1.35 161.35 20.16

0.87 160.87 20.11

0.91 160.91 20.11

6228.25

10379.60

6738.90

6988.10

9557.80


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SendetaryModeratley

activeActive

14-18 1800 2000 2400

19-30 2000 2000-2200 2400

31-50 1800 2000 2200

51+ 1600 1800 2000-2200

14-18 2200 2400-2800 2800-3000

19-30 2400 2600-2800 3000

31-50 2200 2400-2600 2800-3000

51+ 2000 2200-2400 2400-2800

Activity level

Age(years)

Calories used in daily living (BMR)

ART

Body Mass Index:

tical measure which compares a person's weight and height. Though

not actually measure the percentage of body fat, it is used to

e a healthy body weight based on a person's height.

- Basal Metabolic Rate:

mber of calories that your body requires per day in a resting state. It

y from person to person and depends on your eating habits, body

sition, and activity level.

tary:

or no exercise

rately Active:

ate exercise or sports , 3-5 days a week

:

xercise or sports, 6-7 days a week


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categories Activity_Name

Female, Sendetary, 14-18 Walking with Poles

Female, Sendetary, 19-30 Rambling

Female, Sendetary, 31-50 Jogging

Female, Sendetary, 51+ Running

Female, Moderatley active, 14-18 Cycling

Female, Moderatley active, 19-30 Golf

Female, Moderatley active, 31-50 Zumba

Female, Moderatley active, 51+ Zumba Gold

Female, Active, 14-18 Football

Female, Active, 19-30 Rugby Youth

Female, Active, 31-50 Male Tennis

Female, Active, 51+ Female Indoor Bowls

Male, Sendetary, 14-18 Ballroom Dancing

Male, Sendetary, 19-30 Yoga

Male, Sendetary, 31-50 Circuits

Male, Sendetary, 51+ Swimming Laps

Male, Moderately Active, 14-18Water Aerobics Gold

Male, Moderately Active, 19-30 Aerobics

Male, Moderately Active, 31-50 Basketball

Male, Moderately Active, 51+ Street Dance

Male, Active, 14-18 Ten Pin Bowling

Male, Active, 19-30 Sprinting

Male, Active, 31-50Zumba Tomic

Male, Active, 51+Racquetball

Squash

Baseball

Table Tennis

Darts


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Cycle Racing

Trampolining

Rounders

Javelin

Long Jump

High Jump

Discus

Shotput

Welly Wanging

Breakdancing

Housework

Gardening

Ironing

Washing the Car

Walking the Dog

Tai Kwan Do

Jujitsu

WiiFit

Dance Mat

Featherweight Boxing

Heavyweight Boxing

Kickboxing

Boxercise

Jazzercise

Weight_Training


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Tai Chi

Pilates

Chair Exercise

Resistance Training

Cross Training

Swimming Butterfly

Swimming Breaststroke

Swimming Crawl

Swimming Backstroke

Spacehopping

Treadmill

Roller Skating

Roller Blading

Hiking

Canoeing

Rowing

Skulling

Abseiling

Acrobatics

Juggling

Lacrosse

Water Polo

Wrestling

Aqua Aerobics

Decathlon


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Fishing

Gymnastics

Ice Skating

Hockey

Skipping

Rugby Men

Mowing the Lawn

Windsurfing

Curling

Fencing

Heptathlon

Sumo Wrestling

Step

Water Skiing

Polevault

Rafting

Weeding the GardenArchery

Billiards

Fly Fishing

Free weights

Handball

Luge

Snooker

Kayaking

Pool

Claypigeon Shooting

Cricket

Deep Sea Fishing


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Gaelic Football

Surfing

Bobsleighing

Kite Surfing

Rock Climbing

BMX Cycling

Diving

Hula Hooping

Ice Hockey

Skiing

Netball

Mountain Climbing

Rugby Ladies

Bungee Jumping

Cleaning the Windows

Horse Riding

Frisbee

Digging the Garden

Dry Slope Skiing

Five a side Football

Climbing stairs

DrivingBaking

Laughing

Croquet


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Cals_Burned categories

275

175 Female,

275 Female,

300

300

175

275

250

300

240

250

150

195

200

275

300

200

398

204

275

150

250

275

280

270

225

175

150


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325

260

150

180

220

220

195

195

145

275

200

225

225

225

180

215

215

432

536

215

265

600

275

275

200


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145

150

130

175

240

275

260

265

250

230

200

215

220

190

708

240

230

250

245

190

225

245

190

235

275


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150

215

265

225

666

300

200

230

180

200

250

190

245

225

200

245

180175

150

140

190

200

225

140

352

140

150

175

190


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225

225

235

245

200

215

200

230

215

354

215

200

215

180

150

332

130

195

180

200

600

100230

400

193


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Meal ID Image Name

B1Blueberry

pancakes

with:Sliced bananas

and strawberries

Drink: Orange juice

Portions: 3

TOTAL:

B2Porridge in warm

1% fat milk

with: Nothing

Drink: Water

Portions: 3

TOTAL:

Breakfast

936

576


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B3 Toasted crumpets

with: Honey

Drink: Fruit smoothie

Portions: 3

TOTAL:

B4 Baked beans

with: Whole-meal toast

Drink:

Skinny hazelnut

latte

Portions: 3

TOTAL:

B5

Red pepper and

goats cheese

frittata

with: Nothing

Drink: Apple juice

1362

666


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Potions: 1

TOTAL:

Meal ID Image Name

S1 Fresh fruit salad

Drink: Nothing

Portion: 1

TOTAL:

S2 Garlic bread

Drink: Apple juice

Portion: 1

TOTAL:

S3Blueberries with

greek yoghurt

Drink: Mango lassi

43

329

Snack296


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Portion: 2

TOTAL:

S4

Multigrain Waffle

with strawberryjam

Drink: Mango lassi

Portion: 1

TOTAL:

S5 Carrot cake

Drink: Fruit smoothie

Portion: 2

TOTAL:

539.

465.

1048


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portions

1

2

3

Breakfast with:

Whole-meal toas 128

Honey 64

Sliced bananas an 50

Nothing 0

total sum

B! 312

b2 192

b3 454

b4 222


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b5 296


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Calories per

100gMeal ID Image

150 L1

50 with:

112 Drink:

- Portions:

TOTAL:

192 L2

0 with:

0 Drink:

- Portions:

TOTAL:

Lunch


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192 L3

64 with:

198 Drink:

- Portions:

TOTAL:

73 L4

128 with:

164 Drink:

- Portions:

TOTAL:

179 L5

0 with:

117 Drink:


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- Portions:

TOTAL:

Calories per

100g

43

0

-

212

117

-

120

149.7


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-

316

149.7

-

326

198

-


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Lunch with: Dinner with:

Grilled french bagguett 144 Steamed Tenderstem broccoli

Sweet potato chips 124 Steamed mixed vegetable

Baby leaf mix salad 8 Baby leaf mix salad

nothing 0 nothing

total sum total sum:

l1 360 D1

l2 304.7 D2

l3 491.7 d3

l4 430 d4


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l5 372 d5


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NameCalories per

100gMeal ID

Tomato soup 52 D1

Grilled french

bagguette144

Skinny hazelnut latte 164

3 -

Chicken fajita wrap 147 D2

Baby leaf mix salad 8

Mango lassi 149.7

3 -

Dunch

1080

914.1


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Salmon fishcake 198 D3

Grilled frenchbagguette

144

Mango lassi 149.7

3 -

Tuna, sweetcorn andmayonnnaise

sandwich

224 D4


Fruit smoothie 198

3 -

Greek pasta salad 200 D5


Skinny hazelnut latte 164

1475.1

1290


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1 -

372


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Drink:

Tropical ju 86

Skinny

hazelnut

latte 164

26 Orange jui 112

32 Mango las 149.7

8 Fruit smo 198

0 Apple juic 117

Water 0

Nothing 0

172

289

483

379


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575.8


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Image NameCalories per

100g

Spagetti

bolognese with

lean, ground beef

146

with:Steamed

Tenderstem

broccoli

26

Drink: Nothing 0

Portions: 3 -

TOTAL:

Smoked mackerel 117

with:Baby leaf mix

salad8

Drink: Skinny hazelnutlatte

164

Portions: 3 -

TOTAL:

516

Dinner

867


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Mixed vegetable

lasagne339

with: Steamed mixedvegetable

32

Drink: Orange juice 112

Portions: 3 -

TOTAL:

Chicken and

mushroom pie235

with:Steamed mixed

vegetable32

Drink: Orange juice 112

Portions: 3 -

TOTAL:

Stir fried beef

with peppers and

egg noodles

377.8

with: nothing 0

Drink: Fruit smoothie 198

1449

1137


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Portions: 1 -

TOTAL: 575.8


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Snack tot sum

s1 43

s2 329

s3 269.7

s4 465.7


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s5 524


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Breakfast

Meal ID B1

Calories

per meal936

Total

calories

consumed

Breakfast

Meal ID B2

Calories

per meal576

Total

calories

consumed

Breakfast

Meal ID B5Calories

per meal296

Total

calories

consumed

Breakfast

Meal ID B2

Caloriesper meal

576

Total

calories

consumed

Weekly meal planThis meal plan has been

designed to guide you through

your 10-week fitness course. By

following the meal guidelines,

for each day of the week (for ten

weeks) you'll be losing weight in

no time!

The' calories per meal' row

simply tells you how menu

calories you are consuming

for each meal, depending on

the amount of portions and

the types of sides & drinks

you eat alongisde it.

The 'total calories

consumed' row

indicates the total

amount of calories

comsumed every day


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Breakfast

Meal ID B3

Calories

per meal1362

Total

calories

consumed

Breakfast

Meal ID B4

Calories

per meal666

Total

calories

consumed

Breakfast

Meal ID B2

Calories

per meal576

Total

calories

consumed

Total c

consume

when following this

meal plan.


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Lunch Snack Dinner

L3 S1 D2

1475.1 43 867

Lunch Snack Dinner

L5 S2 D3

372 329 1449

Lunch Snack Dinner

L2 S5 D1

914.1 1048 516

Lunch Snack Dinner

L4 S2 D4

1290 329 1137

Friday

Monday

Tuesday

Thursday

ednesday

3321.1

2726

2774.1

3332

meal planDon't be worried by the look of the

meal ID, all you need to do is refer ba

to your menu!

Simply, click on our menu work sheet

locate the meal ID, select what you

would like with your meal, a drink an

also the number of portions you woul

like and the total calorie will

automatically be displayed here.

For example, 'D2' stands for the meal I

called 'D2', which is Spagetti bolognes

with lean, ground beef.

TOP TIP: Essentially, you should be

having one portion of each meal if yo

want to maintain the amount of calori

you want to eat per day!

Each table is assigned to a

different day of the week.

For example, this table

includes all the meals you

must have every Wednesday

for the following 10 weeks.

Each column simply

stands for a meal of the

day.


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Lunch Snack Dinner

L2 S3 D3

914.1 539.4 1449

Lunch Snack Dinner

L1 S4 D2

1080 465.7 867

Lunch Snack Dinner

L5 S5 D5

372 1048 575.8

2571.8

22068.2alories

all week

Sunday

3078.7

Saturday

4264.5


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k

,

d

d

ID

e

u

es


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A

Report

This is my logo, and below, the

word report indicates what the

page is about (and who it is made

by).

The user may use cell E7,

In cells C7, D7 and F7 users may enter personal detailssuch as their name, age and gender.

The user may us

dropdown list in

insert thier gend

The user may

use cell C7 to

enter their

In cell H13, users

can see the

number of

calories gained

over a week,

when following

the weekly plan.

In cells C13 and

D13, users must

enter their height in

feet and inches.

(This will allow the

spreadsheet to

calculate the user'sBMR and BMI).

In cell E13, users

must enter their

weight in pounds.

(This will allow the

spreadsheet to

calculate the user's

BMR and BMI).

In cell C17, (using the data provided in

cells C13, D13 and E13), the users can

see their BMI. (calucated using the

English system)

To calculate the user's BMI, I used this

formula:In cell E17, (using the data provid

cells E7, F7, C13, D13 and E13), t

users can see their BMR.

To calculate the BMR, I used this

formula:


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the

cell F7 to

er .

The user may use the

dropdown list in cell H7 to

select the categry of gender,

activty level and age range

they belong to.

To make the

spreadsheet user

friendly, I have

included input

messages for

each cell

containing a

dropdown list toindicate what the

list will include.

ed in

he

In cell H17, (using the data provided in cells C17), the users see how thier BMI

indicates whether they are healthy or not, by placing them into a category of

either Healthy, overweight, underweight and obese.

To calculate the user's BMI, category, I used this formula:


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A

Report

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