White rice 1 bowl (150g, 5 spoonfuls full) 220 calories.
Rice porridge 1 bowl (24 grams of rice) 88 calories
Rice porridge (cooked, milian soup) 1 bowl (140g)
173 card
Rice flour 1 bowl (140g) 283 calories.
Spaghetti 1 bowl (140g) 174 calories.
Macaroni 1 bowl (140g) 167 calories.
Noodles 1 bowl (140g) 280 calories.
Instant noodles 1 package (100g) 470 calories.
Shanghai noodles 1 (58g) 207 calories.
One side 1 (80g, thin) 404 card
2 slices of bread (thick sliced, 100g) 250 calories.
Sweet bread 1 (60g) 2 10 calories.
Salted bread 1 (60g) 170 calories.
Store 1 tablet with 356 cards.
Breakfast cornflakes 1 bowl (25g)
92 cards
Grain (rice) 1 bowl (56g) 180 calories.
Eggs, meat:
Egg 1 75 card
Protein 1 15 card
Egg yolk 1 65 card
Quail egg 1 16 card
Preserved eggs 1 160 card
Steamed eggs1(50g) 74 calories
Fried eggs 1 (50g) 1 18 calories.
Semi-fat and lean barbecued pork 150g 484 calories
2 slices of lean ham (60 grams) 70 calories.
Grilled pork chops 1 piece 200 calories
Roast beef (thin) 3 slices (90g, thin) 175 calories.
Grilled steak 1 piece 155 card
roast chicken
140g 266 calories
Roast duck meat (with skin) half (382g) 1287 calories.
Roast duck meat (without skin) is half (221g) with 445 calories.
Roasted goose (with skin) is half (774g) with 2362 calories.
Roasted goose (peeled) half (59 1 g)
1406 card
Fried chicken spleen 1 piece (104g) 294 calories.
Fried chicken and calf 1 piece (57g) 146 card.
Fried chicken wings 1 (55g) 178 calories.
Chicken sausage 1 strip (45g) 1 15 calories.
2 lamb chops (half fat and half lean) (90g)355 calories.
Fish:
Steamed fish fillet150g 124 calories
Boiled shrimp 10 (100g) 200 calories.
Lobster meat100g 120 calories
Fish fillets 1 serving (120g) 1 10 calories.
Canned sardines100g 335 calories
Salmon 100g 130 card
Eel100g 340 calories
cod
100g 75 calories
Flounder100g 90 calories
Saury100g 240 calories
Yellow croaker100g 62 calories
Shrimp meat100g 90 calories
Lobster 100g100 calories
Squid100g 50 calories
Crab meat100g 90 calories
Shrimp 100g 195 card
Yinpout
100g 102 card
Canned sand white fish 1 can of 335 calories
Tuna (soaked in water) 85g 1 1 1 calorie.
Tuna (oil soaked) 85g 163 calories.
Sequoia fish (raw, clean) 2 Liang (75g) 85 calories.
Sashimi 2 Liang (75g) 57 calories.
Vegetables:
Onion100g 47 calories
Onion100g 35 calories
Garlic100g 40 calories
Horseshoe100g 68 calories
Chinese cabbage 100g 17 card
Cai Tong100g 20 calories
Cai Jie100g 47 calories.
Water spinach100g 40 calories
Lu Jian 100g 15 card
sugar pea
100g 32 calories
Green pepper 100g 14 card
Celery100g 5 calories
Bitter gourd 100g 12 card
Chinese cabbage100g 20 calories
American pumpkin100g 73 calories
Japanese pumpkin100g 35 calories
Spinach 100g 19 card
Bean sprouts100g 20 calories
Chinese mustard
100g 60 calories
One dish100g 40 calories
Bean sprouts100g 40 calories
Tomato 100g 14 card
Cucumber 100g 12 card
Luffa 100g 17 card
Eggplant100g 26 calories
Wax gourd100g 40 calories
Taro100g 94 calories
Lotus root 100g
52 cards
Kelp100g 36 calories
Volvariella volvacea (canned)100g 30 calories
Green radish (cooked)100g 23 calories
White radish (cooked)100g 20 calories
Carrots160g (4 Liang) 60 calories
Cabbage (boiled) 1 bowl (170g) 20 kcal.
Broccoli (boiled)
1 bowl (150g) 32 calories
Broccoli (boiled) 1 bowl (156g) 44 calories.
Lettuce 1 bowl (56g) 10 calories
Millet 1 (77 g) 83 calories
Green beans (boiled) 1 bowl (196g) 23 1 calorie.
Sweet potato1(151g)160 calories.
Cooked red beans
1 bowl 256g 208 calories
Cooked soybean 1 bowl 172g 298 calories
Cooked tofu 1 brick 1 12g 85 calories
Half a cup of canned beans/green beans/corn 100g 60 calories
fruit
Apple100g 57 calories
Apricot100g 48 calories
Dried apricots100g 329 calories
Avocado100g 16 1 calorie
Banana100g 92 calories
Myrica rubra100g 28 calories
Blackberry 100g 52 Card
Blueberries100g 56 calories
Carambola100g 33 calories
Sweet cherry100g 72 calories
Black Gallnut100g 63 calories
Durian 100g
147 card
Figure100g 74 calories
Dried figs100g 255 calories
Grape100g 43 calories
Raisins100g 34 1 calorie
Grapefruit 100g 4 1 card
Guava 100g 4 1 card
Hawthorn100g 95 calories
Canned pineapple in syrup100g
92 cards
Fresh jujube 100g 122 card
Jujube 100g 32 1 card
Kiwifruit 100g 6 1 card
Kumquat100g 55 calories
Lemon100g 35 calories
Litchi100g 66 calories
Hami melon100g 34 calories
Orange100g 47 calories
Citrus 100g 5 1 card
Pear100g 32 calories
Watermelon100g 25 calories
Snacks:
Cheesecake 1 piece 300 cards
Film department 1 package size 25g 130 card.
Cheese rings 1 packet size 25g 125 calories.
Xianbei 1 small package 35 cards
Niuwan 1 string of 80 cards
Curry beef jerky
1 162 card
Stinky Tofu 1 370 Card
Millet 1 cup 120 calories
Fish egg 1 string 100 card
Egg Tower 1 320 Card
Pineapple cake, 50 grams, 200 calories.
60g dried bean curd 150 calories
Peanut100g 560 calories
80 grams of shredded squid with 230 calories.
laver
1 small package of 25 cards
Cookies:
Blue cookies100g 13 525 calories
Acrylic photo frame 1 32 card
Whole wheat nutritious cake 100g 12 537 calories.
Bear cake 1 box of 334 cards
Candy:
Butter candy 5 capsules 105 calories
Cotton candy
Five 80-calorie capsules
Fruit juice candy 5 tablets (28g) 265 calories.
Swiss candy 1 piece of 22 cards
Select bovine lactose 1 19 card.
Milk:
Whole milk 240ml 150 calories
Low-fat milk 240ml 12 1 card.
Skim milk 240ml 9 1 card
Full fat chocolate milk
240ml 205 card
6 teaspoons of condensed milk 38g 123 calories
Full-fat light milk 6 teaspoons 32 grams 42 calories
Chocolate milkshake 1.25 cups of 283ml 360 cards
Snowland milkshake 1.25 cups of 283ml 3 14 cards
Drinks:
Green tea 240ml 2 card
Vitasoy 1 box 250ml
120 card
Sweet soybean milk 1 cup 120 card
Chrysanthemum tea 1 cup 90 calories
Pure orange juice 1 cup 240ml 1 14 calories.
Avatar 2 full teaspoons 7ml 26 cards
Tomato juice 190ml 35 card
Vegetable juice 190ml 35 card
Sugar-free oolong tea 250ml 0 card
Sugar-free wheat tea
250ml 0 card
Iced black tea 300ml 120 card
Foamed green tea 300ml 1 10 card
Coke 355ml 150 card
Diet coke 350ml 3.5 card
Sprite 350ml 147 card
Pepsi 350ml 16 1 card
3.
China snacks:
1 beef pie
200 calories
Pot stickers in 3 pieces 170 card
Jiaozi 1 35 calories
Steamed buns 1 105 card
Fried spring rolls 1 300 cards
Shaomai 1 55 card
Guest dining 1 guest 500 cards
Chinese fried noodles 1 dish 1500 calories
Chinese fried rice 1 dish 950 calories
China Zhou
1 disc 300 cards
Chinese food:
White rice 200g 180 calories
Lotus leaf jiaozi 1 1200 card
Radish Cake 2 yuan 180 Card
Tongzai rice cake 1 330 calories
Steamed eggs 1 75 calories
Egg drop soup 1 bowl 70 calories
Porphyra soup 1 bowl 10 card
Dongguatang
1 bowl of 20 calories
Hot and sour soup 1 bowl 155 card
Boiled millet 1 branch 345 calories
Mapo tofu 1 dish 365 card
Fried cuttlefish 1 plate 155 card
Steamed cod 1 plate 360 calories
Crispy spicy chicken 1 560 card
Roast chicken 100 kg 300 calories
Braised chicken wings 65 kg
1 15 card
Braised chicken legs 1 only 300 calories
Fried chicken legs 1 only 3 10 cards
Shrimp fried rice 1 550 calories
Kung Pao Chicken Rice 1 509 calories.
Chicken and rice 1 330 calories
Chicken curry rice 1 550 calories
Beef brisket rice 1 serving 575 calories
Assorted risotto 1 min
705 card
Fried rice noodles 1 serving 275 calories
Guangdong fried noodles 1 930 calories
Assorted fried noodles 1 685 calories
Stir-fried three delicacies 1 435 calories
Fried vegetables 1 serving 165 calories
Fried beef with green pepper 1 serving 240 calories
Hot pot category:
Oil tofu 2 yuan 75 calories
Fish jiaozi
5 100 cards
Shrimp balls 5 calories 125
Fish balls 3 45 cards
Cod balls 3 26 calories
Salmon balls 5 46 calories
Crab fillet pill 5 50 calories.
Beef slices 1 plate 605 card
Mutton slices 1 board 175 card
Chicken slices 1 board 140 card
1 crab
100 card
3 shrimp 15 card.
Clam 5 calories 10
Chinese cabbage 100g10 calories
Vermicelli 1 serving 135 card
4. In fact, if you don't need to be precise. As long as you keep exercising every day, you don't need to calculate how much you consume. Is everything for health?
Energy consumption of common activities
Activity Type Activity Energy Consumption (kcal/min)
Sleep or rest 1.0
Sit-in 1.4
Walking (5 kilometers per hour, no load) 3.7
Walking (5 kilometers per hour, load 10 kg)
4.0
Office work 1.8
Laboratory work 2.3
Cook 2. 1
Light cleaning work 3. 1
Medium cleaning work (cleaning windows, etc.). ) 4.3
Relaxed activities (billiards, golf, etc.). ) 2.5 ~ 5.0
Moderate activities (boating, dancing, swimming, etc. )
5.0~7.5
Strenuous exercise (football, etc.). ) 7.5 or above.
Different activities consume 90 calories.
Activity project time (minutes)
Sleep 80
Walking, dancing and swimming 18 ~ 30
Sitting by hand, writing and sewing 50
Gymnastics, shopping, going upstairs and downstairs
25
Electronic typing 45
Ironing clothes and playing golf 25
Playing the piano, tailoring and billiards 40
Cycling 15 ~ 25
office work
Play table tennis and volleyball.
Make the bed and sweep the floor
Playing badminton and tennis 15
Cooking, machine sewing 30
Long-distance running, mountain climbing, playing basketball and football 10
Nap 48
Watching movies 66
Watching TV 72
office work
Driving 82
Learning 88
Shopping 1 10
Flower arrangement 1 14
Laundry 1 14
Ironing 120
Walking the dog 130
Washing dishes 136
Bathing 168
Shopping 180
Cycling 184
Playing golf 186
Cleaning 228
Outing 240
Jump aerobic exercise 252
go slow
Aerobics 300
PE
300
Dance 300
play tennis
Skiing 354
Sit-ups 432
Skipping rope 448
Boxing 450
Climb stairs 480
Go ahead, 555
Jogging 655
Run 700
Swimming 1036
Activity kcal/kg/hour
Rest 1. 1
Knitting, eating, reading, sewing, sitting and writing with an electric sewing machine 1.4.
Standing support 1.5
Peel the skin, stand at attention, pedal the sewing machine, play the clavichord and violin 1.6.
Dressing, undressing and knitting 1.7
Play the piano and sing loudly.
1.8
Cut clothes and drive 1.9
Washing dishes, ironing clothes, typing and shoemaking 2
Washing the floor 2.2
Playing bass and washing clothes 2.3
Sweep the floor, ride a bike and walk 2.4
Playing musical instruments and painting furniture 2.5
Carpet cleaning 2.6
Walking (4 kilometers per hour) and playing the piano
three
Woodworking (heavy work) 3.3
Ride (jump) 7.7
Game 8
Fence 8.3
Racing (Free Racing) 8.6
Swimming (3.2 kilometers per hour) 8.9
Zou Jing (8.5km/h) 10.3
Boxing 12.4
Boat race 17
Descending stairs (15 steps) 0.0 12 kcal/kg
Climbing stairs (15 steps) 0.036 kcal/kg.
Kilojoules per minute
Sleep 2.7
National Action Plan 3.2
Watching movies depends on 3.4
Lecture 3.4
Self-study 3.5
Sit and rest
Reading 3.6
Stand and rest.
four
Meeting 4.3
Wash your face and brush your teeth 4.5
Sitting and talking 4.6
Writing 4.7
Stand and talk 5
Eat 5
Walking 6.2
Dress and undress 7
Organizational letter 7.5
Window cleaning 8.3
8.9 bed
Vertical laundry 8.9
Tidy up housework
8.9
Singing 9.3
Go 1 1.3
Sweep the floor 1 1.4
Broadcast gymnastics 1 1.6
Mop the floor 1 1.7
Aerobics 12.3
Bicycle 12.6
Dance 13
Volleyball 13.7
Table tennis 14.2
Jogging 15.7
Up and down stairs 18.6
basketball
19
Strenuous running 23.6
All kinds of calories are 68kg/1h (calories consumed by 68kg people per hour).
Climb stairs 1500 steps (not timed) 250 cards.
Walking slowly (four kilometers per hour) 255 calories
Walk fast (eight kilometers per hour) 555 calories.
Jogging (9 kilometers per hour) 655 calories
Running fast (per hour12km) 700 calories.
Swimming (three kilometers per hour) 550 calories
Billiards 300 cards
Bike (9 kilometers per hour) 245 calories
(speed16km) 4 15 calories
(2 1 km per hour) 655 calories
Aerobic exercise (mild) 275 calories
(Medium) 350 calories
Dance floor dance 300 calories
Aerobic exercise 300 calories
Walking machine (6 kilometers per hour) 345 calories
Roller skating 350 calories
Tennis 425 cards
Skipping rope 660 card
Ladder ladder 680 card
Skiing in the suburbs (8 kilometers per hour) 600 calories