White rice 1 bowl (150g, 5 spoons full) 220 calories.

Rice congee 1 bowl (24 g m) 88 calories.

Rice porridge (cooked, Milian soup) 1 bowl (140g) 173 calories.

Rice noodles 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 packet (100g) 470 calories.

Shanghai noodles 1 piece (58g) 207 calories

Yimian 1 piece (80g, fine) 404 calories

2 pieces of bread (thick cut with skin,100g) 250 calories.

Sweet bread 1 piece (60g) 2 10 card

Salted bread 1 piece (60g) 170 calories.

Candice 1 piece of 356 cards

Breakfast cornflakes 1 bowl (25g) 92 calories.

Cereal (cooked by rice) 1 bowl (56g) 180 calories

Eggs, meat:

Eggs 1 75 calories

Protein 1 piece 15 card

Egg yolk 1 65 calories

Quail eggs 1 piece 16 card

Preserved eggs 1 piece 160 card

Steamed eggs 1 piece (50g) 74 calories

Fried eggs 1 piece (50g) 1 18 calories.

Semi-fat and lean barbecued pork150g 484 calories

2 slices of lean ham (60g) 70 calories.

Roasted pork chop 1 piece 200 cards

Roasted beef (thin) 3 slices (90g, thin) 175 calories.

Grilled steak 1 piece 155 card

Roast chicken140g 266 calories

Roast duck meat (with skin) half (382g) 1287 calories.

Roast duck meat (without skin) half (22 1 g) 445 calories.

Roasted goose (with skin) half (774g) 2362 calories.

Half a piece of roast goose (without skin) (59 1 g) 1406 calories.

Fried chicken spleen 1 piece (104g) 294 calories.

Fried chicken calf 1 piece (57g) 146 card

Fried chicken wings 1 piece (55g) 178 calories

Chicken sausage 1 strip (45g) 1 15 calories.

2 pieces of lamb chop (semi-fat and thin) (90g) with 355 calories.

Fish:

Steamed fish fillet150g 124 calories

Boiled shrimp 10 (100g) 200 calories.

Lobster meat100g 120 calories

Fish fillet 1 serving (120g) 1 10 calories.

Canned sardines100g 335 calories

Salmon100g 130 card

Eel100g 340 calories

Cod100g 75 calories

Flounder100g 90 calories

Saury100g 240 calories

Yellow croaker100g 62 calories

Shrimp100g 90 calories

Lobster 100g100 card

Cuttlefish100g 50 calories

Crab meat100g 90 calories

Shrimp100g 195 calories

Silver cod100g 102 card

Canned white fish 1 can of 335 calories

Tuna fish (soaked in water) 85g11/kcal.

Tuna fish (soaked in oil) 85g 163 calories.

Sequoia fish (raw, clean) 2 Liang (75g) 85 calories.

Big fish maw (raw) 2 Liang (75g) 57 calories

Vegetables:

Onion100g 47 calories

Onion100g 35 calories

Garlic100g 40 calories

Horseshoe100g 68 calories

Chinese cabbage100g 17 calories

Tongcai100g 20 calories

Jiecai100g 47 calories

Water spinach100g 40 calories

Lujian100g 15 card

Dutch beans100g 32 calories

Green pepper100g 14 card

Celery100g 5 calories

Bitter gourd100g 12 card

Chinese cabbage100g 20 calories

American Pumpkin100g 73 calories

Japanese pumpkin100g 35 calories

Spinach100g 19 calories

Sprouts100g 20 calories

Xuecai100g 60 calories

A dish100g 40 calories

Bean sprouts100g 40 calories

Tomatoes100g 14 calories

Cucumber100g 12 card

Luffa100g 17 card

Eggplant100g 26 calories

Wax gourd100g 40 calories

Taro100g 94 calories

Lotus root100g 52 calories

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 calories.

Broccoli (boiled) 1 bowl (150g) 32 calories.

Broccoli (boiled) 1 bowl (156g) 44 calories.

Lettuce 1 bowl (56g) 10 calories

Corn 1 strip (77g) 83 calories

Green beans (boiled) 1 bowl (196g) 23 1 calorie

Sweet potato 1 piece (15 1 g) 160 calories.

Cooked red beans 1 bowl 256g 208 calories

Cooked soybeans 1 bowl172g 298 calories

Cooked tofu 1 brick112g 85 calories

Half a cup of canned beans/green beans/corn100g 60 calories

Fruits

Apple100g 57 calories

Apricot100g 48 calories

Preserved apricots100g 329 calories

Avocado100g 16 1 card

Banana100g 92 calories

Myrica rubra100g 28 calories

Blackberry100g 52 cards

Blueberries100g 56 calories

Carambola100g 33 calories

Sweet cherry100g 72 calories

Black Galen100g 63 calories

Durian100g 147 card

Fig100g 74 calories

Dried figs100g 255 calories

Grape100g 43 calories

Raisins100g 34 1 calorie

Grapefruit100g 4 1 card

Guava100g 4 1 card

Hawthorn100g 95 calories

Canned pineapple in syrup100g 92 calories

Fresh jujube100g 122 card

Jujube100g 32 1 card

Kiwifruit100g 6 1 card

Kumquat100g 55 calories

Lemon100g 35 calories

Litchi100g 66 calories

Hami melon100g 34 calories

Orange100g 47 calories

Citrus100g 5 1 card

Pear100g 32 calories

Watermelon100g 25 calories

Snacks:

Cheesecake 1 piece 300 cards

Department film 1 package size 25g 130 card

Cheese rings 1 packet size 25g 125 calories

Xianbei 1 small bag 35 cards

Niuwan 1 string of 80 cards

Curry beef jerky 1 piece 162 card

Stinky tofu 1 block 370 cards

Corn kernels 1 cup 120 calories

Fish egg 1 string 100 card

Egg Tower 1 320 cards

Pineapple cake 50 grams 200 calories.

Dried bean curd 60g 150 calories

Peanut100g 560 calories

80g shredded squid with 230 calories.

Seaweed 1 packet of 25 cards

Biscuits:

Blue cookie100g 13 525 calories

Keli frame 1 block 32 cards

Whole wheat nutritious cake100g 12 537 calories.

Bear cake 1 box of 334 cards

Candy:

Butter candy 5 capsules 105 card

Cotton candy 5 80 calories

Fruit juice candy 5 tablets (28g) 265 calories.

Swiss candy 1 22 calories per pill

Select bovine lactose 1 capsule 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

Snowy milkshake 1.25 cups of 283ml 3 14 cards

Beverages:

Green tea 240ml 2 card

Vitasoy 1 box of 250ml 120 cards

Sweet soybean milk 1 cup 120 card

Chrysanthemum tea 1 cup 90 calories

Pure orange juice 1 cup 240ml 1 14 calories.

Ahuatian 2 full teaspoon 7ml 26 card

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.

Chinese snacks:

Beef Pie 1 200 calories

Pot stickers 3 170 card

Dumplings 1 35 calories

Steamed buns 1 piece 105 card

Fried spring rolls 1 300 cards

Shaomai 1 55 cards

Guest meal 1 guest 500 cards

Chinese fried noodles 1 dish 1500 calories

Chinese fried rice 1 dish 950 calories

Chinese porridge 1 dish 300 calories

Chinese food:

White rice 200g 180 calories

Lotus leaf zongzi 1 piece 1200 card

2 pieces of radish cake 180 card

Tongzai rice cake 1 serving 330 calories

Steamed eggs 1 serving 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

Roasted corn 1 branch 345 calories

Mapo Tofu 1 dish 365 cards

Fried cuttlefish 1 plate 155 card

Steamed cod 1 plate 360 calories

Crispy spicy chicken nuggets 1 nugget 560 calories

Roast chicken 100 kg 300 calories

Braised chicken wings 65kg 1 15 calories.

Braised chicken legs 1 300 calories only.

Fried chicken legs 1 only 3 10 cards

Shrimp fried rice 1 serving 550 calories

Kung pao chicken rice 1 serving 509 calories.

Chicken rice 1 serving 330 calories

Chicken curry rice 1 serving 550 calories

Beef brisket rice 1 serving 575 calories

Assorted risotto 1 serving 705 calories

Fried rice noodles 1 serving 275 calories

Guangdong fried noodles 1 serving 930 calories

Assorted fried noodles 1 serving 685 calories

Stir-fried Sam Sun 1 serving of 435 calories

Fried vegetables 1 serving 165 calories

Fried beef with green pepper 1 serving 240 calories

Hot pot category:

Oil tofu 2 75 cards

5 fish dumplings 100 card

5 shrimp balls 125 card

Fish balls 3 45 cards

Cod balls 3 26 calories

Salmon balls 5 46 calories

Crab willow pills 5 50 calories.

Beef slices 1 plate 605 cards

Mutton slices 1 plate 175 card

Chicken Slices 1 Plate 140 Card

Crab 1 only 100 card

3 shrimps 15 card

5 clams 10 card

Chinese cabbage 100g10 card

Vermicelli 1 serving 135 card

4. In fact, if it is not necessary to be precise. As long as you exercise 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 quietly 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

Cooking 2. 1

Light cleaning work 3. 1

Moderate cleaning work (window cleaning, etc.) 4.3

Light activities (billiards, golf, etc.) 2.5 ~ 5.0

Moderate activities (boating, dancing, swimming, etc.) 5.0 ~ 7.5

Heavy activity (football, etc.) above 7.5.

Time required for different activities to consume 90 kcal.

Activity project time (minutes)

Sleep 80

Walking, dancing and swimming18 ~ 30

Sitting, writing and sewing by hand 50

Gymnastics, shopping, going upstairs and downstairs 25

Electric typing 45

Ironing and golfing 25

Playing the piano, tailoring and billiards 40

Cycling15 ~ 25

Office work 35

Playing table tennis and volleyball 20

Make the bed and sweep the floor 30

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 76

Driving 82

Studying 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

Clean 228

Outing 240

Jump aerobic exercise 252

Walk slowly 255

Aerobics 300

Physical training 300

Dance 300

Play tennis 352

Skiing 354

Sit-ups 432

Skipping rope 448

Boxing 450

Climb stairs 480

Go, 555

Jogging 655

Run 700

Swimming 1036

Activity kcal/kg/h

Lying still 1. 1

Knitting, eating, reading aloud, sewing, using electric sewing machine, sitting and writing 1.4

Stand and rest 1.5

Peeling peel, standing at attention, pedaling sewing machine, playing clavichord and playing violin 1.6

Dressing, undressing and knitting 1.7

Playing the piano and singing loudly 1.8

Cutting clothes and driving cars 1.9

Washing dishes, ironing clothes, typing, making shoes 2

Wash the floor 2.2

Playing bass and washing clothes 2.3

Sweeping the floor, riding and walking 2.4

Playing musical instruments and painting furniture 2.5

Carpet sweeping 2.6

Walking (4Km per hour) and playing the piano 3

Woodworking (heavy work) 3.3

Riding (jumping) 7.7

Race 8

Fencing 8.3

Racing (Free Car) 8.6

Swimming (3.2 km per hour) 8.9

Jingzou (8.5 km per hour)10.3

Boxing 12.4

Boat race 17

Down the stairs (15th step) 0.0 12kcal/kg

Climb the stairs (15th step) 0.036kcal/kg.

kj/min

Sleep 2.7

Nap 3.2

Watching movies depends on 3.4

Lecture 3.4

Self-study 3.5

Sit and rest 3.6

Reading 3.6

Stand and rest 4

Meeting 4.3

Wash your face and brush your teeth 4.5

Sitting and talking 4.6

Writing 4.7

Stand and talk 5

Eating 5

Walking 6.2

Dress and undress 7

Organizing letters 7.5

Window cleaning 8.3

Bed 8.9

Standing laundry 8.9

Tidy up the housework 8.9

Singing 9.3

Walk 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

Variety calories 68kg/ 1h (calories consumed by a 68kg person per hour)

Climb the stairs 1500 steps (not timed) 250 cards.

Walk slowly (four kilometers an hour) 255 calories

Go fast (eight kilometers an hour) 555 calories.

Jogging (9 kilometers an hour) 655 calories

Run fast (12 kilometers an hour) 700 calories

Swimming (three kilometers an hour) 550 calories

Billiards 300 cards

Bicycle (9 kilometers per hour) 245 calories

(16 kilometers per hour) 4 15 card

(21 kilometers per hour) 655 calories

Aerobic exercise (mild) 275 calories

(Moderate) 350 calories

Dance floor dance 300 calories

Aerobics 300 calories

Walking machine (six kilometers per hour) 345 calories

Wheel skating 350 cards

Tennis 425 cards

Skipping rope 660 card

Ladder ladder 680 card

Skiing in the suburbs (eight kilometers an hour) 600 calories