One piece of 100 grams contains about 550 calories. The human body normally needs to consume at least 1,500 calories a day. The daily calories required by the human body are related to body weight and physical activity. Generally speaking, if a person with a standard weight of 60 kg is in a resting state, he needs 1500-1600 calories a day; if he is moderately active, he needs 1800-1600 calories a day. 2000 kcal. But there is a very wonderful phenomenon in the human body. When our food intake is insufficient, the body itself will produce heat. This endogenous heat mainly comes from the decomposition of glycogen and lipolysis. The decomposition of glycogen produces glucose, which can reach up to 180 grams a day. (Equivalent to 720 kcal), and lipolysis produces fatty acids and glycerol. Glycerol can be converted into glucose for use by cells, and fatty acids can be converted into ketone bodies (Ketone) for use by cells (including nervous tissue). Therefore, when a person has a lot of subcutaneous fat (an obese person), the adipose tissue is an internal energy source that can be decomposed to supply the calories required for human metabolism. However, generally speaking, at least 800 calories (kilocalories) are still needed a day. ) or above will not harm your health. Kcal, also recorded as a capital letter C, is most commonly used in food labeling. It is equivalent to the energy required to raise 1 kilogram of water at 15 degrees Celsius by one degree at a standard atmospheric pressure. 1 kcal = 4.185 joules. Small calories are also It is recorded as cal, which is mostly seen in scientific research documents. 1000 calories = 1 kcal. We often talk about how many calories we should eat per meal. How many calories do you need every day? You can calculate the calories you need per day based on your gender, age, height, and weight. The following is the calculation method: Male: [66 + 1.38 x weight (kg) + 5 x height (cm) - 6.8 x age] x Activity level for women: [65.5 + 9.6 x weight (kg) + l.9 x height (cm) - 4.7 x age] The value may be higher than 1.3. For women who only sit in the office and work on weekdays, the amount of activity is about 1.1, and for people with a high amount of exercise, it is about 1.3. For example: an 18-year-old female with a height of 156cm and a weight of 46kg needs 1580Kca| daily calories. Formula: [665 + 9.6 x 46 + 1.9 x 156 - 4.7 x 18] x 1.2 = 1580Kca | Calories and basal metabolic consumption Generally speaking, adults need at least 1500 kcal of energy per day to maintain body functions. This is because even if you While lying still, your body still needs to be able to maintain body temperature, heart, lungs, and brain function. Basal metabolic consumption will vary depending on individual differences in height, weight, age, and gender. Calories and Weight Loss Controlling calorie intake and exercising appropriately is a very effective way to lose weight, and is also regarded by most doctors as the healthiest way to lose weight. The mechanism is quite simple. When the daily energy intake is insufficient to provide the body's energy consumption, the body will call its stored sugars and fats. When fat is broken down and provides energy to the body, the weight loss process begins. It should be noted that some doctors point out that the control of calorie intake should be gradual to ensure that the human body can adapt slowly. At the same time, the daily caloric intake is generally not less than 800 calories. Otherwise, the human body will reduce body functions. Compensating for insufficient energy intake usually results in dizziness and fatigue, and the reduction in basal metabolic consumption also affects the efficiency of weight loss. A normal person's total calorie intake per day should be 2,000 calories, and people who exercise can increase this amount appropriately. The following table shows the daily intake of various ingredients and their proportion of calories: (fat contains 9 calories per gram; carbohydrates contain 4 calories per gram; protein contains 4 calories per gram) Fat is less than 65 grams 585 calories less than 30% Carbohydrate 300g 1200 calories 60% Protein 47g 188 calories 9.4% Other 27 calories 2.6% Control fat intake Fat is an indispensable part of the human body. Fat is divided into saturated fat and unsaturated fat. The problem with saturated fat is that it stimulates the body to increase the production of cholesterol; unsaturated fat can just lower cholesterol in the blood. Fatty beef, pork, and full-fat dairy products contain more saturated fat; corn oil, sunflower oil, peanut oil, olive oil, and vegetable oil contain unsaturated fat. The daily fat intake recommended by experts is 65 grams, which is equivalent to a piece of meat the size of a cigarette box. Supplement an appropriate amount of vitamins. Vegetables and fruits contain a large amount of vitamins and minerals, which are essential for replenishing the body's energy. If you eat 6-11 servings of carbohydrates per day (each serving is equivalent to a slice of bread), then you should eat at least 3-5 servings of vegetables (each serving is equivalent to a pot of lettuce) and 2-4 servings of fruit (each serving is equivalent to a bowl of lettuce) One serving is equivalent to a medium-sized apple).

Calorie consumption during exercise (kcal, based on 1 hour of exercise for a 60 kg person) Aerobics 354 Badminton (leisure) 266 Basketball (competition) 472 Cycling (leisure) 236 House cleaning 207 Dancing 266 Running 472 Swimming (normal intensity) 472 Volleyball (match) 236 Walking 148 Bowling 177 Calories in food (calories) Low calorie area (people who are on a diet can eat with confidence) Black tea, coffee (no added sugar, creamer) 0-1 calories Tomato (100g) 19 calories 1 tomato 135g About 25 calories kelp (100g) 23 calories mushrooms (100g) 28 calories winter melon (100g) 7 calories celery (100g) 10 calories 1 cup of asparagus 145g 30 calories 1 cup bean sprouts 125g 35 calories 1 cup cabbage 145g 30 calories 1 carrot 72g 30 calories (necessary for making vegetable soup, but it is best to put it in later). 1 cup of cauliflower 125g 30 calories 1 celery 40g 5 calories 6 slices of cucumber 28g 5 calories 1 cup shiitake mushroom 70g 20 calories 1 cup mustard greens 140g 30 calories 1 cup onion 210g 60 calories (I often put it in when making vegetable soup, many slimming soups There are onions in) 1 cup of green beans 170g 150cal 1 green pepper 74g 15cal pickled vegetables 100g 60cal bamboo shoots 100g 40cal cabbage 100g 40cal cabbage 100g 40cal 100g bean sprouts 40cal luffa 100g 40cal garlic 100g 40cal (made Put a few in the soup, and it still tastes) 100g lettuce 40 calories (often eat lettuce salad) 100g winter melon 40 calories per 100g (2.5 taels) no more than 40 calories snacks: (the enemy of weight loss = snack calories) 100g brown sugar 389 calories 100 grams of rock sugar, 397 calories, 100 grams of popcorn, 459 calories, shrimp flavor (large, 1 pack), 432 calories, shrimp flavor first pack, 102 grams, 460 calories, grilled corn strips (1 pack), 524 calories, 1 piece of chocolate, 100 grams, about 550 calories of chocolate sweetness Donuts 281 calories Popcorn 100g 459 Potato chips 100g 555 Pringles Potato Chips Green Large Can 1072 Calories Pringles Potato Chips Silver Large Can 840 Calories Pringles Potato Chips Silver Small Can 270 Calories Pringles Potato Chips Green, Red, Orange Colored small can 340 Potato chips (1 box/piece) 1072 calories/11 calories Potato chips 130 grams Dorayaki (50g each) About 140 calories mochi (50g each) About 120 calories marshmallow 35 grams 140 calories milk 100 grams of toffee, 366 calories, about 3 pieces of sesame peanut candy, about 2 pieces of 160 calories of chocolate, about 2 pieces of 30 grams, 150 calories of fruit fudge, about 4 pieces of 150 calories of peanut candy, about 2 pieces of 150 calories, about 6 pieces of fruit juice candy, 150 calories, various cream ice creams 1 The root is sprinkled with nuts between 240-40 calories. The ice cream with crushed chocolate has higher calories. 1 cup of fruit juice ice cream with 80 calories. Vanilla cone: Small: 230 calories, 7 grams of fat. Medium: 350 calories, 10 grams of fat. Large: 410 calories 12 grams fat Chocolate cone: 240 calories 8 grams fat Medium: 360 calories 11 grams fat Please take it.