Health / Diet Calorie ledger
Energy in,
energy out.
35 tracked days since Oct 5: an estimated 21,333 kcal deficit, about 6.1 lb.
Every tracked day, macros as carbs/fat/protein. Estimates by the owner, not medical or nutrition advice.
Days tracked35Oct 5 → Nov 8
Average deficit610 kcal21 of 35 days at the 500 kcal target
Estimated loss6.1 lb21,333 kcal ÷ 3,500
Burn above BMR1,361 kcalTraining plus high NEAT, daily average
01 / The balance
Out, in, and what was left over.
― Expenditure (left)― Consumption (left)▮ Deficit (right)┄ Target deficit (right)
Written values are kept as written. On Oct 5, Oct 7, Oct 8, Oct 9, Oct 11, Oct 13, Oct 25 the written net differs from expenditure minus consumption by more than rounding; the computed value drives the charts and the written one stays in the table.
Expenditure is the owner's daily estimate built on a BMR set to 2050 kcal for October plus activity; non-exercise activity (NEAT) runs high, so most days sit well above the BMR. The 500 kcal/day reference line is the conventional one-pound-a-week cut, chosen by the owner.
02 / Weeks and training
The written weekly summaries, checked.
| Week | Written | Computed | Check |
|---|---|---|---|
| Week of Oct 5 | 4,079 kcal / ~1.16 lb | 4,079 kcal | ✓ matches |
| Week of Oct 12 | 2,532 kcal / ~0.72 lb | 2,412 kcal | differs |
| Week of Oct 19 | 4,809 kcal / ~1.37 lb | 5,409 kcal | differs |
| Week of Oct 26 | 533 kcal / ~0.14 lb | 439 kcal | differs |
| Week of Nov 2 | 8,994 kcal / ~2.57 lb | 8,994 kcal | ✓ matches |
The training column below comes straight from the swimming, weightlifting and running logs on this site; expenditure estimates already include it.
| Date | Out (kcal) | In (kcal) | Macros C/F/P | Net | Net as written | Training that day |
|---|---|---|---|---|---|---|
| Oct 5 | 3,930 | 2,962 | 336/134/103 g | -968 | -948 | Swim 2,200 yd · Lift · Chest & Abs |
| Oct 6 | 3,450 | 3,600 | 446/165/114 g | +150 | +150 | Swim 1,600 yd |
| Oct 7 | 3,900 | 2,961 | 296/125/163 g | -939 | -919 | Swim 1,000 yd · Tempo 4.6 km · Lift · Back & Abs |
| Oct 8 | 3,400 | 2,322 | 256/92/122 g | -1,078 | -728 | Swim 1,500 yd · Lift · Shoulders & Tris & Abs |
| Oct 9 | 2,900 | 2,938 | 284/118/185 g | +38 | +388 | Rest day |
| Oct 10 | 3,300 | 2,778 | 265/142/158 g | -522 | -522 | Swim 2,000 yd · Lift · Back & Biceps |
| Oct 11 | 2,800 | 2,040 | 217/62/113 g | -760 | -410 | Intervals × 4 |
| Oct 12 | 3,350 | 3,635 | 287/194/192 g | +285 | +285 | Swim 2,000 m · Tempo 5.8 km |
| Oct 13 | 3,490 | 1,699 | 127/55/176 g | -1,791 | -1,700 | Lift · Chest & Abs |
| Oct 14 | 3,920 | 2,930 | 298/102/205 g | -990 | -990 | Swim 2,000 m · Lift · Back & Abs |
| Oct 15 | 3,830 (16k walk, high NEAT, cold) | 3,477 | 245/173/235 g | -353 | -350 | Rest day |
| Oct 16 | 4,135 (cold and dancing I guess) | 3,562 | 385/150/168 g | -573 | -573 | Lift · Shoulders, Bis and Tris |
| Oct 17 | 2,700 (cold I guess) | 3,287 | 368/179/51 g | +587 | +587 | Rest day |
| Oct 18 | 2,540 (cold still) | 2,963 | 268/159/115 g | +423 | +423 | Rest day |
| Oct 19 | 3,200 (cold still) | 2,610 | 413/97/131 g | -590 | -590 | Rest day |
| Oct 20 | 3,250 (cold still) | 3,214 | 358/144/123 g | -36 | -36 | Rest day |
| Oct 21 | 3,890 (cold still) | 3,019 | 279/135/172 g | -871 | -881 | Swim 1,800 m · Lift · Chest & Abs |
| Oct 22 | 3,745 | 3,109 | 272/157/152 g | -636 | -636 | Swim 1,400 yd · Lift · Back & Abs |
| Oct 23 | 3,380 | 3,372 | 325/160/158 g | -8 | -8 | Rest day |
| Oct 24 | 3,810 | 1,716 | 188/88/43 g | -2,094 | -2,094 | Swim 1,200 yd · Tempo 4.6 km · Lift · Shoulders & Tris |
| Oct 25 | 3,350 | 2,176 | 238/170/174 g | -1,174 | -172 | Swim 1,600 yd · Lift · Back & Biceps |
| Oct 26 | 3,405 | 2,980 | 310/108/192 g | -425 | -425 | Tempo 4.6 km |
| Oct 27 | 3,720 | 3,235 | 325/143/162 g | -485 | -485 | Swim 1,600 yd · Lift · Chest & Abs |
| Oct 28 | 2,800 | 2,425 | 246/85/169 g | -375 | -375 | Rest day |
| Oct 29 | 4,545 | 4,663 | 396/255/196 g | +118 | +118 | Swim 2,400 yd · Tempo 4.6 km · Lift · Back, Bis & Abs |
| Oct 30 | 3,725 | 2,111 | 208/87/124 g | -1,614 | -1,614 | Swim 1,600 m · Lift · Shoulders & Tris |
| Oct 31 | 2,950 | 3,866 | 731/329/377 g | +916 | +916 | Rest day |
| Nov 1 | 2,490 | 3,916 | 389/168/212 g | +1,426 | +1,426 | Rest day |
| Nov 2 | 3,600 | 2,276 | 240/92/122 g | -1,324 | -1,324 | Swim 1,000 m · Lift · Chest & Abs |
| Nov 3 | 3,655 | 2,021 | 202/65/157 g | -1,634 | -1,634 | Swim 1,200 yd · Lift · Back & Abs |
| Nov 4 | 3,505 | 2,191 | 237/71/151 g | -1,314 | -1,314 | Swim 1,600 m |
| Nov 5 | 3,300 | 2,272 | 293/52/158 g | -1,028 | -1,028 | Swim 2,800 yd |
| Nov 6 | 3,960 | 2,446 | 313/62/159 g | -1,514 | -1,514 | Swim 2,000 m · Lift · Shoulders & Tris & Abs |
| Nov 7 | 2,375 | 1,526 | 282/109/75 g | -849 | -849 | Rest day |
| Nov 8 | 3,100 | 1,769 | 357/93/168 g | -1,331 | -1,331 | Swim 1,200 yd · Lift · Back |
03 / The meals
Every plate, as written.
Show all 132 meal lines
| Date | Meal | As written |
|---|---|---|
| Oct 5 | Breakfast | 3/1/28g Protein Powder |
| Oct 5 | Lunch | 22/50/22g Almonds, 68/44/24g Calimary |
| Oct 5 | Dinner | 57/10/7g Sushi, 52/14/10g Ramen, 84/15/12g Sweet Chili Chicken Fresh Bowl |
| Oct 5 | Snacks | 2 Bananas 50/0/0g |
| Oct 6 | Breakfast | 3/1/28g Protein Powder, 12/5/8g 240ml 2% Milk, 72/5/10g 2 Cups Vector Cereal, 27/1/1g Banana |
| Oct 6 | Lunch | 76/29/13g Yam and Grains Bowl |
| Oct 6 | Dinner | Fried Rice 100/24/28g |
| Oct 6 | Snacks | 11/25/11 Almonds, 145/75/15g |
| Oct 7 | Breakfast | 3/1/28g Protein Powder, 12/5/8g 240ml 2% Milk, 72/5/10g 2 Cups Vector Cereal, 27/1/1g Banana |
| Oct 7 | Lunch | 110/28/50g Fried Rice |
| Oct 7 | Dinner | Nothing |
| Oct 7 | Snacks | 2/32/20g Pepperoni, 0/42/36g Brie, 70/11/10g Triscuits |
| Oct 8 | Breakfast | 3/1/28g Protein Powder, 12/5/8g 240ml 2% Milk, 72/5/10g 2 Cups Vector Cereal, 54/2/2g 2 Bananas |
| Oct 8 | Lunch | 70/12/10g Fried Rice |
| Oct 8 | Dinner | 45/67/64g Burger |
| Oct 8 | Snacks | None |
| Oct 9 | Breakfast | 3/1/28g Protein Powder, 20/0/22g Oikos Yogurt |
| Oct 9 | Lunch | 110/28/50g Fried Rice |
| Oct 9 | Dinner | 45/67/64g Burger, Mini Pho 40/7/15g |
| Oct 9 | Snacks | 66/15/6g Crispy Minis |
| Oct 10 | Breakfast | Nothing |
| Oct 10 | Lunch | 3 Egg Sandwiches 122/60/84g |
| Oct 10 | Dinner | 45/67/64g Burger |
| Oct 10 | Snacks | Carrot Juice 32/0/4g, 66/15/6g Crispy Minis |
| Oct 11 | Breakfast | 2 Egg Sandwiches 117/48/69g, 1 Banana 27/1/1g |
| Oct 11 | Lunch | 3/1/28g Protein Powder |
| Oct 11 | Dinner | 70/12/15g Fried Rice |
| Oct 12 | Breakfast | 54/2/2g 2 Bananas |
| Oct 12 | Lunch | 40/28/73g Turkey, Ham and Potatoes with Onions |
| Oct 12 | Dinner | 65/70/100g Thanksgiving Dinner |
| Oct 12 | Snacks | 128/94/17g Flaming Hot Cheetos |
| Oct 13 | Breakfast | 54/2/2g 2 Bananas, 3/1/28 Protein Shake |
| Oct 13 | Lunch | 35/26/73g Turkey, Ham and Potatoes with Onions |
| Oct 13 | Dinner | 35/26/73g Turkey, Ham and Potatoes with Onions |
| Oct 14 | Breakfast | 54/2/2g 2 Bananas, 3/1/28 Protein Shake, 12/5/8g 240ml 2% Milk, 72/5/10g 2 Cups Vector Cereal |
| Oct 14 | Lunch | 35/26/73g Turkey, Ham and Potatoes with Onions |
| Oct 14 | Dinner | 77/43/71g Thanksgiving Plate (Yams, Stuffing, Ribs, Turkey, Lazanga, Brussel Sprouts) |
| Oct 14 | Snacks | 45/20/13g Cream cheese on Toast |
| Oct 15 | Breakfast | 54/2/2g 2 Bananas, 3/1/28 Protein Shake, 12/5/8g 240ml 2% Milk, 72/5/10g 2 Cups Vector Cereal |
| Oct 15 | Lunch | 35/26/73g Turkey, Ham and Potatoes with Onions |
| Oct 15 | Dinner | 69/134/114g Braised Pork Belly, Intestines, Drumstick, Meatballs, Soy Egg and Half Spicy Noodles |
| Oct 16 | Breakfast | 44/16/6g 2 Granola Bars, 48/8/13g Small Bowl of Oatmeal with Vector Chocolate Protein Granola |
| Oct 16 | Lunch | 56/32/41g Full BELT Club Sandwich and Cream of Broccoli Soup |
| Oct 16 | Dinner | 74/66/78g Cream Soup, Prime Rib with Yorkshire Pudding, Mashed Potatoes and Roasted Carrots |
| Oct 16 | Snacks | 38/28/30g 6 Fish/Cream Cheese Cucumber Bites, 1 Mini Spring Roll and 1 Mini Balsamic Flatbread Pizza, 125/0/0g Blood Orange San Pellegrinos |
| Oct 17 | Breakfast | 29/19/16g McDonald's BELT McMuffin |
| Oct 17 | Snacks | 115/77/13g 3/4 Bag of Cheetos, 85/35/8g 1/3 Bag of Original Doritos (133g), 118/48/11g 3/4 Bag of Hint of Lime Tostitos (184g), 21/0/3g 3/4 Small Jar of Hot Tostitos Salsa |
| Oct 18 | Breakfast | 68/79/98g 2 Loaded Egg Sandwiches (7 Eggs, 3 Slices Swiss Cheese, 10 Slices Deli Meat, 2 Tomatoes on 3 Slices of Bread) |
| Oct 18 | Lunch | Nothing |
| Oct 18 | Dinner | Nothing |
| Oct 18 | Snacks | 200/80/17g 5/4 Bag of Hint of Lime Tostitos (184g), |
| Oct 19 | Breakfast | 3/1/28g Protein Powder, 24/10/16g 480ml 2% Milk, 144/10/20g 4 Cups Vector Cereal, |
| Oct 19 | Dinner | 2 Spring Rolls and One Large Special Pho 130/30/53g |
| Oct 19 | Snacks | Doritos 1/2 Bag of Doritos (200g) 112/46/14g |
| Oct 20 | Breakfast | 3/1/28g Protein Powder, Xtra Large Regular Coffee 32/10/2g |
| Oct 20 | Lunch | Fried Rice 84/30/24g |
| Oct 20 | Dinner | Fried Rice 84/30/24g |
| Oct 20 | Snacks | 66/15/6g Crispy Minis, Almonds 5/12/5g, 42/36/29g Triscuits, Pepperoni and Cheese, 42/10/5g Spicy Dill Pickle Goldfish |
| Oct 21 | Breakfast | 3/1/28g Protein Powder, Large Regular Coffee 20/7/1g, 64/18/26g Bagel Belt |
| Oct 21 | Lunch | 12/5/8g 240ml 2% Milk, 72/5/10g 2 Cups Vector Cereal |
| Oct 21 | Dinner | 108/99/99g 2 Loaded Angus Beef Burgers with 12 Slices Salami, 2 Slices Swiss Cheese, Lettuce and Tomato on Bavarian Toast |
| Oct 22 | Breakfast | 3/1/28g Protein Powder, Medium Regular Coffee 16/5/1g, 62/78/70g 2 Loaded Angus Beef Burgers with 6 Slices Salami, 1 Slice Swiss Cheese, Lettuce and Tomato on Bavarian Toast, 108/4/4g 4 Bananas |
| Oct 22 | Lunch | Nothing |
| Oct 22 | Dinner | 83/69/49g Crackers, Brie and Pepperoni |
| Oct 23 | Breakfast | 3/1/28g Protein Powder, Medium Regular Coffee 16/5/1g |
| Oct 23 | Lunch | 30/17/19g English Muffin Bacon Egg & Tomato, 72/5/10g 2 Cups Vector Cereal, 12/5/8g 240ml 2% Milk |
| Oct 23 | Dinner | 120/44/46g Full Pizza, 10/40/39g 12 Chicken Wings |
| Oct 23 | Snacks | 62/43/7g Flaming Hot Cheetos |
| Oct 24 | Breakfast | Nothing |
| Oct 24 | Lunch | Nothing |
| Oct 24 | Dinner | 126/45/36g Massive Plate of Fried Rice (3/4 of a Large Meal-Prep Container) |
| Oct 24 | Snacks | 62/43/7g Flaming Hot Cheetos |
| Oct 25 | Breakfast | 14/66/16g Walnuts (100g), 27/1/1g 1 Banana |
| Oct 25 | Lunch | 53/41/83g Cheesy Baked Chicken Breast, Roasted Potato Wedges and Chopped Slaw Salad |
| Oct 25 | Dinner | 2/20/60g Cheesy Baked Chicken Breast |
| Oct 25 | Snacks | 142/42/14g Goldfish |
| Oct 26 | Breakfast | 3/1/28g Protein Powder, 81/3/3g 3 Bananas |
| Oct 26 | Lunch | 84/30/24g Fried Rice |
| Oct 26 | Dinner | 105/54/87g Fried Rice, Cheesy Baked Chicken Breast and Potato Wedges, 37/20/50g Pulled Ham on a Bun |
| Oct 26 | Snacks | Nothing |
| Oct 27 | Breakfast | Large Regular Coffee 20/7/1g, 54/2/2g 2 Bananas |
| Oct 27 | Lunch | 120/44/46g Half Pizza, 10/40/39g 6 Chicken Wings |
| Oct 27 | Dinner | 84/30/24g Fried Rice, 37/20/50g Pulled Ham on a Bun |
| Oct 27 | Snacks | Nothing |
| Oct 28 | Breakfast | 3/1/28g Protein Powder, Large Regular Coffee 20/7/1g, 81/3/3g 3 Bananas |
| Oct 28 | Lunch | 84/30/24g Fried Rice (2/3 Tupperware) |
| Oct 28 | Dinner | 37/20/50g Pulled Ham on a Bun, 2/20/60g Chicken Parmesan, 19/4/3g Roasted Potato Wedges |
| Oct 28 | Snacks | Nothing |
| Oct 29 | Breakfast | Large Regular Coffee 20/7/1g, 72/5/10g 2 Cups Vector Cereal, 12/5/8g 240ml 2% Milk |
| Oct 29 | Lunch | 84/30/24g Fried Rice |
| Oct 29 | Dinner | 73/87/61g 21 Triscuits with Pepperoni and Brie, 42/56/81g Cheesy Chicken Breast and Potato Wedges with Pepperoni |
| Oct 29 | Snacks | 93/65/11g 3/4 Bag Flaming Hot Cheetos (214g) |
| Oct 30 | Breakfast | Large Regular Coffee 20/7/1g, 3/1/28g Protein Powder |
| Oct 30 | Lunch | Medium Regular Coffee 14/5/1g, 84/30/24g Fried Rice |
| Oct 30 | Dinner | 87/44/70g Herb Chicken Thighs and Bow-Tie Pasta |
| Oct 30 | Snacks | Nothing |
| Oct 31 | Breakfast | 27/1/1g 1 Banana, 2/18/12g 2 Breakfast Sausages |
| Oct 31 | Lunch | 32/27/46g Chicken Katsu, 64/34/29g Calamari and 2 Spring Rolls, 72/32/16g Assorted Tempura Basket (80%), 18/28/50g Mongolian Beef Stir-Fry, 165/34/41g 25 Pieces Assorted Sushi Rolls (Half of 2 Platters) |
| Oct 31 | Dinner | 32/27/46g Chicken Katsu, 64/34/29g Calamari and 2 Spring Rolls, 72/32/16g Assorted Tempura Basket (80%), 18/28/50g Mongolian Beef Stir-Fry, 165/34/41g 25 Pieces Assorted Sushi Rolls (Half of 2 Platters) |
| Oct 31 | Snacks | Nothing |
| Nov 1 | Breakfast | 27/1/1g 1 Banana |
| Nov 1 | Lunch | 74/11/88g Chicken Breast with Hot Sauce and Steamed Rice |
| Nov 1 | Dinner | 79/31/83g Prosciutto Chicken/Veal Parm Cutlet with Rotini and Spinach |
| Nov 1 | Snacks | 23/9/2g 3 Mini Coffee Crisps, 0/4/8g 2 Slices Prosciutto, 186/112/30g 2 Bags Jalapeno Cheddar Smartfood (360g Total) |
| Nov 2 | Breakfast | Medium Regular Coffee 14/5/1g, 72/5/10g 2 Cups Vector Cereal, 12/5/8g 237ml 2% Milk, 3/1/28g Protein Powder |
| Nov 2 | Lunch | 72/5/10g 2 Cups Vector Cereal, 12/5/8g 237ml 2% Milk |
| Nov 2 | Dinner | 55/66/57g 2 Prime Rib Beef Burgers, 2 Slices Provolone Cheese, Lettuce and Tomato on 1 Brioche Bun |
| Nov 2 | Snacks | Nothing |
| Nov 3 | Breakfast | Medium Regular Coffee 14/5/1g, 3/1/28g Protein Powder, 28/0/31g Oikos Yogurt (325g) |
| Nov 3 | Lunch | 45/35/32g 1 Prime Rib Beef Burger, 1 Slice Provolone Cheese, Lettuce and Tomato on 1 Brioche Bun |
| Nov 3 | Dinner | 112/24/65g Fried Rice (3/4 Tupperware) |
| Nov 3 | Snacks | Nothing |
| Nov 4 | Breakfast | Medium Regular Coffee 14/5/1g, 28/0/31g Oikos Yogurt (325g) |
| Nov 4 | Lunch | 45/35/32g 1 Prime Rib Beef Burger, 1 Slice Provolone Cheese, Lettuce and Tomato on 1 Brioche Bun |
| Nov 4 | Dinner | 150/31/87g Fried Rice (1 Full Tupperware) |
| Nov 4 | Snacks | Nothing |
| Nov 5 | Breakfast | 67/0/60g Oikos 0% Vanilla Greek Yogurt (650g) |
| Nov 5 | Lunch | 56/21/6g Tortilla Chips (88g), 20/0/5g Salsa (300g) |
| Nov 5 | Dinner | 150/31/87g Fried Rice (1 Full Tupperware) |
| Nov 5 | Snacks | Nothing |
| Nov 6 | Breakfast | 3/1/28g Protein Powder |
| Nov 6 | Lunch | 62/15/25g Everything Bagel Bacon Egg & Tomato (No Butter), 72/5/10g 2 Cups Vector Cereal, 12/5/8g 237ml 2% Milk, Medium Regular Coffee 14/5/1g |
| Nov 6 | Dinner | 150/31/87g Fried Rice (1 Full Tupperware) |
| Nov 6 | Snacks | Nothing |
| Nov 7 | Breakfast | 118/35/12g Goldfish Crackers (177g) |
| Nov 7 | Lunch | 118/35/12g Goldfish Crackers (177g) |
| Nov 7 | Dinner | 46/39/51g Half Large Osmows Shawarma Plate (Loaded with Garlic & Hot Sauce) |
| Nov 7 | Snacks | Nothing |
| Nov 8 | Breakfast | 83/2/10g Strawberry Storm Booster Juice (710ml), 46/39/51g Half Large Osmows Shawarma Plate (Loaded with Garlic & Hot Sauce) |
| Nov 8 | Lunch | 83/2/10g Strawberry Storm Booster Juice (710ml), 46/39/51g Half Large Osmows Shawarma Plate (Loaded with Garlic & Hot Sauce) |
| Nov 8 | Dinner | 99/11/46g Fried Rice (1/2 Very Packed Tupperware) |
| Nov 8 | Snacks | Nothing |
The evidence desk
How these numbers are made.
- Source: records/health/diet/Diet_and_Calorie_Tracking.txt; any unreadable line stops the build.
- Deficit = written expenditure − written consumption. Headlines and net lines that disagree with that arithmetic are flagged, never corrected.
- BMR is the owner's setting of 2,050 kcal for October; expenditure notes in parentheses (walks, cold, dancing) are kept with the day.
- Macro sums add the per-meal triples; meals without a triple contribute nothing rather than a guess.
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records/health/diet/Diet_and_Calorie_Tracking.txt)Currently built through 2026-11-08 · Uses 0 API tokens to validate, update charts & tables live, and commit to GitHub.➕ Option B — Paste or Type a New Entry Directly on the Site (0 Tokens · Updates Charts, Tables & GitHub)
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10/19/2026, meal lines likeLunch - 76/29/13g Yam Bowl(macros are carbs/fat/protein grams), thenTotal Expenditure - 3400cals,Total Consumption - 2800cals - 300/100/150gandNet Expenditure - 600cals loss. - Canonical repo file:
records/health/diet/Diet_and_Calorie_Tracking.txtin plain text (.txt) (also mirrored underLiamMs_PandasProjects/Gaming-and-Performance-Log/; both copies are updated together when you click ☁️ Commit & Publish Log to GitHub). - Optional local CLI sync: If you are in VS Code, you can also run
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The latest entry, as written:
11/8/2026 Breakfast - 83/2/10g Strawberry Storm Booster Juice (710ml), 46/39/51g Half Large Osmows Shawarma Plate (Loaded with Garlic & Hot Sauce) Lunch - 83/2/10g Strawberry Storm Booster Juice (710ml), 46/39/51g Half Large Osmows Shawarma Plate (Loaded with Garlic & Hot Sauce) Dinner - 99/11/46g Fried Rice (1/2 Very Packed Tupperware) Snacks - Nothing Total Expenditure - 3100cals Total Consumption - 1769cals - 228/52/107g Net Expenditure - 1331cal loss -------------------------------------------------- Week of 11/2/2026 --> 8994cal loss or ~2.57lbs --------------------------------------------------
An older copy under LiamMs_PandasProjects/Gaming-and-Performance-Log/ is checked too: if it differs from the file above, the build stops instead of skipping the edit.