Download Forms

Create your personal plan for life by listing your own unique motivators, eating and exercise strategies, and special tips that work for you.

Write down each food you eat, look up the number of calories for the amount you’ve eaten, then write in that number. At the end of the day, total up your calories and make sure they’re within your limit. Use the following guidelines for maintaining your weight:

• If you are sedentary or inactive: Multiply your current weight in pounds by 13
• If you are moderately active: Multiply your weight in pounds by 15
• If you are very active: Multiply your weight in pounds by 17 to 19

For a low-fat diet, consume no more than 30% of your daily calories in the form of fat. Track the number of fat grams consumed in addition to the number of calories. The percentage of fat consumed is calculated at the bottom of the form.

Track your carb intake, making sure to keep it below 60 grams. Also track your total calories, as there are many low-carb foods that have lots of calories and can pack on the weight if you’re not careful.

Track your protein intake, making sure it’s at least 40% of your total calories. Enter in the foods eaten, then log the protein grams and total calories. The percentage of calories from protein is calculated at the bottom of the form.