Journal & Points Calculator Instructions:MS Excel Version

Summary Worksheet

Daily Worksheets

Data Worksheet

Servings Worksheet

Bonus Points Worksheet

1.      Do not change any data found in the shaded area.

2.      Enter your name, daily point allowance (a single number, 27, not a range, 24-27), and your target weight in the spaces provided.3.      Space is also provided to track your weight loss.

4.      At the start of a new week click on the “Reset Menu Data” button. Caution: Only do this when you wish to clear all the menu data you have entered throughout the week. It will also reset any bonus points earned throughout the week to zero. This does not affect the Data Worksheet.

5.      The spreadsheet will track the points used (Points Used) each day, the cumulative points used for the week (Total), the cumulative points allowed for the week (Allowed), and the points you have in reserve (Balance).

1.      Do not change any data found in the shaded area.2.      Enter any bonus points earned in the space provided.3.      Complete columns A, B, & C for each food item eaten at each meal.

4.      The serving size is as listed on the package. The quantity is the number of the serving sizes you consumed. Example: If the food serving size is ½ cup, and you consumed 1 cup, the quantity should be entered as 2.

5.      If you know the point value of an item enter it in column H. You must enter the appropriate point value for the number of servings you consumed. The spreadsheet does not calculate this column for you.6.      Or, enter the calories, fat, and fiber values from the package in columns D, E, & F.7.      The Calories, Fat grams, and Fiber grams should be entered for the individual serving size.8.      Do not use both methods for a single line item.

9.      The spreadsheet will calculate and tally your daily points used by meal and give you a total for the day and any points remaining.

1.      Use the data worksheet to store frequently used food items. Simply copy and paste them into the daily menu areas as needed.

1.      Use the Servings worksheet to track your daily servings of milk, water, and fruit & vegetables.

1.      Use the Bonus Points worksheet to calculate bonus (activity) points. Enter your weight (Lbs.) and the duration of exercise and the appropriate intensity level.

Notes

Resource

1.      Do not change the name of the individual Worksheets.

2.      The spreadsheet contains three macros. A macro is a series of commands and instructions that you group together as a single command to accomplish a task automatically. Instead of manually performing a series of time-consuming, repetitive actions, you can create and run a single macro — in effect, a custom command — that accomplishes the task for you. In this spreadsheet the macros are used by the “Reset Menu Data” and the "Instructions" buttons found on the Summary page and the “Reset Data” button found on the Servings page to clear the daily data in preparation for the next weeks use. They do not contain any viruses. If you disable macros when the spreadsheet is launched, the “Reset Menu Data”, "Instructions", and “Reset Data” buttons will not work.

An excellent resource for obtaining calories, fat, and fiber content of almost every food item is a paperback book entitled "The Nutribase Guide to Fat & Fiber in Your Food" by Dr. Art Ulene. This book is available at many bookstores including Amazon.com.

Target Weight ==>

Journal & Points Calculator Date Weight (Lbs)

Name: Daily Point Allowance:

Weekly Status: Points Used Total Allowed Balance

Monday 0.0 0.0 0 0.0Tuesday 0.0 0.0 0 0.0

Wednesday 0.0 0.0 0 0.0Thursday 0.0 0.0 0 0.0

Friday 0.0 0.0 0 0.0Saturday 0.0 0.0 0 0.0

Sunday 0.0 0.0 0 0.0

clear all the menu data for each day andreset any bonus points earned to zero.

Updated: 1/14/02

Copyright © 2001 Ray Ruediger (ray@rjrudy.org) - http://www.rjrudy.org

This spreadsheet may be freely copied and distributed for personal use only. It may not be sold.

Caution: Clicking on the button below will

Monday Point CalculatorBonus Points ==>

Daily Point Allowance ==> 0 Points Used Today ==> 0.0 Points Remaining ==> 0.0Breakfast ==> 0.0 Lunch ==> 0.0 Dinner ==> 0.0 Snacks ==> 0.0

Food Item by Meal Serving Size Quantity Calories Fat (grams) Fiber (grams) Actual Points

BreakfastMalt-o-Meal 0.0

0.00.00.00.00.00.00.0

LunchTuna on the go 0.0Cheez-It snack mix 0.0mcdonals fries :-( 0.0

0.00.00.00.00.0

DinnerBanana 0.0

0.00.00.00.00.00.00.0

SnacksTwinkie 0.0Cheez-It snack mix 0.0

0.00.00.0

Calculated Points

0.00.00.0

Tuesday Point CalculatorBonus Points ==> 0

Daily Point Allowance ==> 0 Points Used Today ==> 0.0 Points Remaining ==> 0.0Breakfast ==> 0.0 Lunch ==> 0.0 Dinner ==> 0.0 Snacks ==> 0.0

Food Item by Meal Serving Size Quantity Calories Fat (grams) Fiber (grams) Actual Points

BreakfastMalt-o-Meal 0.0

0.00.00.00.00.00.00.0

Lunchsmart one pot roast 0.0Twinkie 0.0

0.00.00.00.00.00.0

Dinner0.00.00.00.00.00.00.00.0

SnacksTwinkie 0.0

0.00.00.00.0

Calculated Points

0.00.00.0

Wednesday Point CalculatorBonus Points ==> 0

Daily Point Allowance ==> 0 Points Used Today ==> 0.0 Points Remaining ==> 0.0Breakfast ==> 0.0 Lunch ==> 0.0 Dinner ==> 0.0 Snacks ==> 0.0

Food Item by Meal Serving Size Quantity Calories Fat (grams) Fiber (grams) Actual Points

Breakfast0.00.00.00.00.00.00.00.0

Lunch0.00.00.00.00.00.00.00.0

Dinner0.00.00.00.00.00.00.00.0

Snacks0.00.00.00.00.0

Calculated Points

0.00.00.0

Thursday Point CalculatorBonus Points ==> 0

Daily Point Allowance ==> 0 Points Used Today ==> 0.0 Points Remaining ==> 0.0Breakfast ==> 0.0 Lunch ==> 0.0 Dinner ==> 0.0 Snacks ==> 0.0

Food Item by Meal Serving Size Quantity Calories Fat (grams) Fiber (grams) Actual Points

Breakfast0.00.00.00.00.00.00.00.0

Lunch0.00.00.00.00.00.00.00.0

Dinner0.00.00.00.00.00.00.00.0

Snacks0.00.00.00.00.0

Calculated Points

0.00.00.0

Friday Point CalculatorBonus Points ==> 0

Daily Point Allowance ==> 0 Points Used Today ==> 0.0 Points Remaining ==> 0.0Breakfast ==> 0.0 Lunch ==> 0.0 Dinner ==> 0.0 Snacks ==> 0.0

Food Item by Meal Serving Size Quantity Calories Fat (grams) Fiber (grams) Actual Points

Breakfast0.00.00.00.00.00.00.00.0

Lunch0.00.00.00.00.00.00.00.0

Dinner0.00.00.00.00.00.00.00.0

Snacks0.00.00.00.00.0

Calculated Points

0.00.00.0

Saturday Point CalculatorBonus Points ==> 0

Daily Point Allowance ==> 0 Points Used Today ==> 0.0 Points Remaining ==> 0.0Breakfast ==> 0.0 Lunch ==> 0.0 Dinner ==> 0.0 Snacks ==> 0.0

Food Item by Meal Serving Size Quantity Calories Fat (grams) Fiber (grams) Actual Points

Breakfast0.00.00.00.00.00.00.00.0

Lunch0.00.00.00.00.00.00.00.0

Dinner0.00.00.00.00.00.00.00.0

Snacks0.00.00.00.00.0

Calculated Points

0.00.00.0

Sunday Point CalculatorBonus Points ==> 0

Daily Point Allowance ==> 0 Points Used Today ==> 0.0 Points Remaining ==> 0.0Breakfast ==> 0.0 Lunch ==> 0.0 Dinner ==> 0.0 Snacks ==> 0.0

Food Item by Meal Serving Size Quantity Calories Fat (grams) Fiber (grams) Actual Points

Breakfast0.00.00.00.00.00.00.00.0

Lunch0.00.00.00.00.00.00.00.0

Dinner0.00.00.00.00.00.00.00.0

Snacks0.00.00.00.00.00.00.00.0

Calculated Points

Food Item Database Serving Size Quantity Calories Fat (grams) Fiber (grams) Points

Malt-o-Meal 1 1 170 0 1 3.2

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Sunday you have had a serving of that item.Milk 0 3 2) Click on the Reset button at the start ofWater 0 6 a new week to clear the data.F/V 0 5

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Monday ThursdayMilk 0 3 Milk 0 3Water 0 6 Water 0 6F/V 0 5 F/V 0 5

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Tuesday FridayMilk 0 3 Milk 0 3Water 0 6 Water 0 6F/V 0 5 F/V 0 5

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Wednesday SaturdayMilk 0 3 Milk 0 3Water 0 6 Water 0 6F/V 0 5 F/V 0 5

Bonus Points CalculatorExercise Intensity Level Weight Minutes PointsLight 0 0 0.0Moderate 0 0 0.0High 0 0 0.0

Instructions:

Enter your weight (Lbs.) and the number of exercise minutes for the appropriate intensity level.

Determining your Intensity level:

Light - Light activities that do not make you sweat. Your able to talk and sing as you're exercising. Examples include stretching or walking at a leisurely pace.

Moderate – Activities that probably make you break into a sweat after 10 minutes of continuous exercise. You breath more often and deeper as you exercise. You’re able to talk but not able to sing. Examples include walking at a fast pace or biking.

High – Activities that make you break into a sweat after several minutes of continuous exercise. Your breathing is more rapid and deep. You’re able to speak briefly, but not hold a long conversation. Examples include jogging, running, competitive swimming, or biking.

Light - Light activities that do not make you sweat. Your able to talk and sing as you're exercising. Examples include stretching or walking at a

Moderate – Activities that probably make you break into a sweat after 10 minutes of continuous exercise. You breath more often and deeper as you exercise. You’re able to talk but not able to sing. Examples include walking at a fast pace or biking.

High – Activities that make you break into a sweat after several minutes of continuous exercise. Your breathing is more rapid and deep. You’re able to speak briefly, but not hold a long conversation. Examples include jogging, running, competitive swimming, or biking.