Name

Zara Waheed

Age
16

Gender
Female

Height
Feet Inches

Weight
Pounds

160

Starting BMI
20.00

BMR
1638.30

Activity Week 1 Chosen activity Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly Total Golf Golf Football Golf Rugby Youth Golf Golf Duration (mins) 20 20 20 20 20 20 20 140 Calories used 58.33 58.33 100.00 58.33 80.00 58.33 58.33 471.67

Activity Week 3 Chosen activity Monday Rambling Duration (mins) 25 Calories used 72.92

Tuesday Wednesday Thursday Friday Saturday Sunday

Rambling Rambling Rambling Rambling Rambling Rambling

25 25 25 25 25 25 175

72.92 72.92 72.92 72.92 72.92 72.92 510.42

Weekly Total

Activity Week 5 Chosen activity Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly Total Cycling Cycling Cycling Cycling Cycling Cycling Cycling Duration (mins) 20 20 20 20 20 20 20 140 Calories used 100 100 100 100 100 100 100 700

Activity Week 7 Chosen activity Monday Tuesday Wednesday Rambling Rambling Rambling Duration (mins) 15 15 15 Calories used 43.75 43.75 43.75

Thursday Friday Saturday Sunday

Rambling Rambling Rambling Rambling

15 15 15 15 105

43.75 43.75 43.75 43.75 306.25

Weekly Total

Activity Week 9 Chosen activity Monday Tuesday Wednesday Thursday Friday Saturday Sunday Running Running Running Running Running Running Running Duration (mins) 25 25 25 25 25 25 25 175 Calories used 125.00 125.00 125.00 125.00 125.00 125.00 125.00 875.00

Weekly Total

Predicted Weight and BMI tracker

Calorie intake each week Week 1 Week 2 Week 3 Week 4 Week 5 23247.70 19082.00 19418.70 23324.00 29851.50 Calories used in living each week 11468.10 11468.10 11468.10 11468.10 11468.10 Calories used in Difference between activity plan each calorie intake and use week 471.67 204.17 510.42 2085.42 700.00 11307.93 7409.73 7440.18 9770.48 17683.40

Week 6 Week 7 Week 8 Week 9 Week 10

21550.90 18002.60 23247.70 19082.00 19418.70

11468.10 11468.10 11468.10 11468.10 11468.10

525.00 306.25 1400.00 875.00 962.50

9557.80 6228.25 10379.60 6738.90 6988.10

Category
(Gender, Activity level, Age range)

Female, Sendetary, 31-50

BMR CHART

Calorie intake from menu

22068.2

spreadsheet

Female

YOU ARE:
Male

HEALTHY

Activity Week 2 Chosen activity Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly Total Golf Golf Golf Golf Golf Golf Golf Duration (mins) 10 10 10 10 10 10 10 70 Calories used 29.17 29.17 29.17 29.17 29.17 29.17 29.17 204.17

-BMI - Body Mass Index: A statistical measure which compares it does not actually measure the perce estimate a healthy body weight based

-BMR - Basal Metabolic Rate: The number of calories that your bod can vary from person to person and d composition, and activity level. - Sendetary

Little or no exercise
- Moderately Active Moderate exercise or sports , - Active: Hard exercise or sports, 6
Activity Week 4 Chosen activity Monday Jogging Duration (mins) 65 Calories used 297.92

Tuesday Wednesday Thursday Friday Saturday Sunday

Jogging Jogging Jogging Jogging Jogging Jogging Weekly Total

65 65 65 65 65 65 455

297.92 297.92 297.92 297.92 297.92 297.92 2085.42

Activity Week 6 Chosen activity Monday Tuesday Wednesday Thursday Friday Saturday Sunday Cycling Cycling Cycling Cycling Cycling Cycling Cycling Weekly Total Duration (mins) 15 15 15 15 15 15 15 105 Calories used 75 75 75 75 75 75 75 525

Activity Week 8 Chosen activity Monday Tuesday Wednesday Cycling Cycling Cycling Duration (mins) 40 40 40 Calories used 200 200 200

Thursday Friday Saturday Sunday

Cycling Cycling Cycling Cycling Weekly Total

40 40 40 40 280

200 200 200 200 1400.00

Activity Week 10 Chosen activity Monday Tuesday Wednesday Thursday Friday Saturday Sunday Jogging Jogging Jogging Jogging Jogging Jogging Jogging Weekly Total Duration (mins) 30 30 30 30 30 30 30 210 Calories used 137.50 137.50 137.50 137.50 137.50 137.50 137.50 962.50

cted Weight and BMI tracker

Difference between calorie intake and use 11307.93 7409.73 7440.18 9770.48 17683.40 Weight difference 1.47 0.96 0.96 1.27 2.29 Weight this week 161.47 160.96 160.96 161.27 162.29 Updated BMI 20.18 20.12 20.12 20.15 20.28

9557.80 6228.25 10379.60 6738.90 6988.10

1.24 0.81 1.35 0.87 0.91

161.24 160.81 161.35 160.87 160.91

20.15 20.10 20.16 20.11 20.11

BMR CHART
Age (years)
14-18 19-30 31-50 51+ 14-18 19-30 31-50 51+

Activity level
Sendetary Moderatley active Active

Calories used in daily living (BMR)

1800 2000 1800 1600 2200 2400 2200 2000 2000 2000-2200 2000 1800 2400-2800 2600-2800 2400-2600 2200-2400 2400 2400 2200 2000-2200 2800-3000 3000 2800-3000 2400-2800

- Body Mass Index: A statistical measure which compares a person's weight and height. Though it does not actually measure the percentage of body fat, it is used to estimate a healthy body weight based on a person's height. BMR - Basal Metabolic Rate: The number of calories that your body requires per day in a resting state. It can vary from person to person and depends on your eating habits, body composition, and activity level. Sendetary:

Little or no exercise
Moderately Active: Moderate exercise or sports , 3-5 days a week Active: Hard exercise or sports, 6-7 days a week

categories Female, Sendetary, 14-18 Female, Sendetary, 19-30 Female, Sendetary, 31-50 Female, Sendetary, 51+ Female, Moderatley active, 14-18 Female, Moderatley active, 19-30 Female, Moderatley active, 31-50 Female, Moderatley active, 51+ Female, Active, 14-18 Female, Active, 19-30 Female, Active, 31-50 Female, Active, 51+ Male, Sendetary, 14-18 Male, Sendetary, 19-30 Male, Sendetary, 31-50 Male, Sendetary, 51+ Male, Moderately Active, 14-18 Male, Moderately Active, 19-30 Male, Moderately Active, 31-50 Male, Moderately Active, 51+ Male, Active, 14-18 Male, Active, 19-30 Male, Active, 31-50 Male, Active, 51+ Male Female

Activity_Name Walking with Poles Rambling Jogging Running Cycling Golf Zumba Zumba Gold Football Rugby Youth Tennis Indoor Bowls Ballroom Dancing Yoga Circuits Swimming Laps Water Aerobics Gold Aerobics Basketball Street Dance Ten Pin Bowling Sprinting Zumba Tomic Racquetball Squash Baseball Table Tennis Darts

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 Weightlifting Featherweight Boxing Heavyweight Boxing Kickboxing Boxercise Jazzercise Weight_Training

Tai Chi Pilates Chair Exercise Resistance Training Cross Training Stepper 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

Fishing Gymnastics Ice Skating Hockey Skipping Rugby Men

Mowing the Lawn Windsurfing Curling Fencing Heptathlon Sumo Wrestling Step Water Skiing Polevault Rafting

Weeding the Garden Archery Billiards Fly Fishing Free weights Handball Luge Snooker Kayaking Pool

Claypigeon Shooting Cricket

Deep Sea Fishing

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 Driving Baking Laughing Croquet

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

325 260 150 180 220 220 195 195 145 275 200 225 225 225 180 215 215 432 536 200 215 265 600 275 275 200

145 150 130 175 240 200 275 260 265 250 230 200 215 220 190 708 240 230 250

245

190 225 245 190 235 275

150 215 265 225 666 300

200 230 180 200 250 190 245 225 200 245

180 175 150 140 190 200 225 140 352 140

150 175

190

225 225 235 245 200 215 200 230 215 354 215

200 215 180

150 332 130

195 180

200 600 100 230 400 193

Breakfast
Meal ID Image Name B1 Blueberry pancakes Sliced bananas and strawberries Orange juice 3

with:

Drink: Portions:

TOTAL:
B2

936
Porridge in warm 1% fat milk

with: Drink: Portions:

Nothing Water 3

TOTAL:

576

B3

Toasted crumpets

with: Drink: Portions:

Honey Fruit smoothie 3

TOTAL:
B4

1362
Baked beans

with: Drink: Portions:

Whole-meal toast Skinny hazelnut latte 3

TOTAL:
B5

666
Red pepper and goats cheese frittata

with: Drink:

Nothing Apple juice

Potions:

TOTAL:

296

Snack
Meal ID Image Name S1 Fresh fruit salad

Drink: Portion:

Nothing 1

TOTAL:
S2

43
Garlic bread

Drink: Portion:

Apple juice 1

TOTAL:
S3

329
Blueberries with greek yoghurt

Drink:

Mango lassi

Portion:

TOTAL:
S4

539.4
Multigrain Waffle with strawberry jam

Drink: Portion:

Mango lassi 1

TOTAL:
S5

465.7
Carrot cake

Drink: Portion:

Fruit smoothie 2

TOTAL:

1048

portions 1 2 3

Breakfast with: Whole-meal toast Honey Sliced bananas and strawberries Nothing 128 64 50 0

total sum B! b2 b3 b4 312 192 454 222

b5

296

ast
Calories per 100g Meal ID Image 150 L1

Lunch

50

with:

112 -

Drink: Portions:

936
192 L2

TOTAL:

0 0 -

with: Drink: Portions:

576

TOTAL:

192

L3

64 198 -

with: Drink: Portions:

1362
73 L4

TOTAL:

128 164 -

with: Drink: Portions:

666
179 L5

TOTAL:

0 117

with: Drink:

Portions:

296

TOTAL:

k
Calories per 100g 43

0 -

43
212

117 -

329
120

149.7

539.4
316

149.7 -

465.7
326

198 -

1048

Lunch with: Grilled french bagguette Sweet potato chips Baby leaf mix salad nothing 144 124 8 0

Dinner with: Steamed Tenderstem broccoli Steamed mixed vegetable Baby leaf mix salad nothing

total sum l1 l2 l3 l4 360 304.7 491.7 430

total sum: D1 D2 d3 d4

l5

372

d5

Lunch
Name Calories per 100g Meal ID Tomato soup 52 D1

Dinn

Grilled french bagguette Skinny hazelnut latte 3

144

164 -

1080
Chicken fajita wrap 147 D2

Baby leaf mix salad Mango lassi 3

8 149.7 -

914.1

Salmon fishcake Grilled french bagguette Mango lassi 3

198

D3

144 149.7 -

1475.1
Tuna, sweetcorn and mayonnnaise sandwich Baby leaf mix salad Fruit smoothie 3 224 D4

8 198 -

1290
Greek pasta salad 200 D5

Baby leaf mix salad Skinny hazelnut latte

8 164

372

Drink:

26 32 8 0

Tropical juice Skinny hazelnut latte Orange juice Mango lassi Fruit smoothie Apple juice Water Nothing

86

164 112 149.7 198 117 0 0

172 289 483 379

575.8

Dinner
Image Name Spagetti bolognese with lean, ground beef with: Steamed Tenderstem broccoli Nothing 3 Calories per 100g 146

26

Drink: Portions:

0 -

TOTAL:

516
Smoked mackerel Baby leaf mix salad Skinny hazelnut latte 3 117

with: Drink: Portions:

8 164 -

TOTAL:

867

Mixed vegetable lasagne with: Drink: Portions: Steamed mixed vegetable Orange juice 3

339

32 112 -

TOTAL:

1449
Chicken and mushroom pie 235

with: Drink: Portions:

Steamed mixed vegetable Orange juice 3

32 112 -

TOTAL:

1137
Stir fried beef with peppers and egg noodles 377.8

with: Drink:

nothing Fruit smoothie

0 198

Portions:

TOTAL:

575.8

Snack tot sum s1 s2 s3 s4 43 329 269.7 465.7

s5

524

This 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!

Weekly meal plan

Monday Meal ID Calories per meal Total calories consumed Breakfast B1 936

3321.1

Tuesday Meal ID Calories per meal Total calories consumed Breakfast B2 576

2726

Wednesday Meal ID Calories per meal Total calories consumed Breakfast B5 296

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.

2774.1

Thursday Meal ID Calories per meal Total calories consumed Breakfast B2 576

The 'total calories consumed' row indicates the total amount of calories comsumed every day when following this

3332

Friday

comsumed every day when following this meal plan.

Meal ID Calories per meal Total calories consumed

Breakfast B3 1362

4264.5

Saturday Meal ID Calories per meal Total calories consumed Breakfast B4 666

3078.7

Sunday Meal ID Calories per meal Total calories consumed Breakfast B2 576

2571.8

Total calories consumed all week

meal plan
Monday Lunch L3 1475.1 Snack S1 43 Dinner D2 867

3321.1

Tuesday Lunch L5 372

Snack S2 329

Dinner D3 1449

Don't be worried by the look of the meal ID, all you need to do is refer back to your menu! Simply, click on our menu work sheet, locate the meal ID, select what you would like with your meal, a drink and also the number of portions you would like and the total calorie will automatically be displayed here. For example, 'D2' stands for the meal ID called 'D2', which is Spagetti bolognese with lean, ground beef. TOP TIP: Essentially, you should be having one portion of each meal if you want to maintain the amount of calories you want to eat per day!

2726

Wednesday Lunch L2 914.1

Snack S5 1048

Dinner D1 516

2774.1

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.

Thursday Lunch L4 1290

Snack S2 329

Dinner D4 1137

3332

Friday

Each column simply stands for a meal of the day.

day.
Lunch L2 914.1 Snack S3 539.4 Dinner D3 1449

4264.5

Saturday Lunch L1 1080

Snack S4 465.7

Dinner D2 867

3078.7

Sunday Lunch L5 372

Snack S5 1048

Dinner D5 575.8

2571.8

Total calories consumed all week

22068.2

d by the look of the ed to do is refer back

ur menu work sheet, D, select what you ur meal, a drink and f portions you would

tands for the meal ID s Spagetti bolognese

ally, you should be n of each meal if you he amount of calories

A
Report

This is my logo, and below, the word report indicates what the page is about (and who it is made by).

In cells C7, D7 and F7 users may enter personal details such as their name, age and gender.
The user may use the dropdown list in cell F7 to insert thier gender .

The user may use cell E7,

The user may use cell C7 to enter their

In cells C13 and D13, users must enter their height in feet and inches. (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 E13, users must enter their weight in pounds. (This will allow the spreadsheet to calculate the user's BMR and BMI).

In cell H13, users can see the number of calories gained over a week, when following the weekly plan.

In cell E17, (using the data provided cells E7, F7, C13, D13 and E13), the users can see their BMR.
To calculate the BMR, I used this formula:

r personal details
The user may use the dropdown list in cell H7 to select the categry of gender, activty level and age range they belong to.

user may use the dropdown list in cell F7 to insert thier gender .

To make the spreadsheet user friendly, I have included input messages for each cell containing a dropdown list to indicate what the list will include.

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:

sing the data provided in 13, D13 and E13), the

he BMR, I used this

see how thier BMI

Report