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

White congee 1 bowl (24g of rice) 88 calories

Rice congee (cooked, rice with broth) 1 bowl (140g) 173 calories

River vermicelli 1 bowl (140g) 283 calories

Pasta 1 bowl (140g) 174 calories

Macaroni 1 bowl (140g) 167cal

Pasta 1 bowl (140g) 280cal

Instant noodle 1 pack (100g) 470cal

Shanghai noodle 1 pc (58g) 207cal

Imian noodle 1 pc (80g, thin) 404cal

Bread 2 slices (thick cut, with crust, 100g) 250cal

Sweet bread 1 (60g) 210cal

Salty bread 1 (60g) 170cal

Shredded toast 1 slice 356cal

Breakfast cornflakes 1 bowl (25g) 92cal

Cereal (cooked) 1 bowl (56g) 180cal

Eggs, meat:

Eggs 1 egg 75cal

Egg white 1pc 15cal

Egg yolk 1pc 65cal

Quail egg 1pc 16cal

Skinned egg 1pc 160cal

Steamed egg 1pc (50g) 74cal

Omelette 1pc (50g) 118cal

Semi-fatty and thin barbecue pork 150g 484cal

Lean ham 2 slices (60g) 70cal

Minimal fat and lean barbecue pork 1pc (50g) 484cal

Lean ham 2pcs (60g) g) 70 calories

Roasted Pork Chop 1 piece 200 calories

Roasted Beef (Lean) 3 slices (90g, thin) 175 calories

Roasted Beef Steak 1 piece 155 calories

Roasted Chicken 140g 266 calories

Roasted Duck Meat (Skin on) ? (382g) 1287 calories

Roasted Duck Meat (Without Skin) ? (221g) 445 calories

Roasted Duck Meat (without skin on) ? (221g)

Roasted goose (skin on) Half (774g) 2362cal

Roasted goose (without skin) Half (591g) 1406cal

Fried chicken 1 piece (104g) 294cal

Fried chicken thigh 1 piece (57g) 146cal

Fried chicken wing 1 piece (55g) 178cal

Fried chicken sausage 1 piece (55g) 178cal

Roasted chicken sausage 1 piece (382g) 445cal

Chicken sausage 1 piece (45g) 115cal

Lamb steak (semi-fatty and lean) 2 pieces (90g) 355cal

Fish:

Steamed fish fillet 150g 124cal

Brined shrimp 10 pieces (100g) 200cal

Lobster meat 100g 120cal

Fish fillet 1 portion (120g) 110 cal

Canned sardines 100g 335cal

Salmon 100g 130cal

Eel 100g 340cal

Cod 100g 75cal

Halibut 100g 90cal

Swordfish 100g 240cal

Scallop 100g 62cal

Shrimp 100g 90cal

Lobster 100g 100cal

Cuttlefish 100g 50cal

Crab meat 100g 90cal

Shrimp 100g 195cal

Silver Cod 100g 102cal

Canned sandwhite fish 1 can 335cal

Tuna (poached) 85g 111cal

Tuna (in oil) 85g 163cal

Sequoia (raw, clean) 2twos (75g) 85cal

Daikon (raw) 2twos (75g) 57cal

Vegetables:

Scallion 100g 47cal

Onion 100g 35cal

Garlic 100g 40cal

Garlic 100g g 40cal

Horseshoe 100g 68cal

Cabbage 100g 17cal

Tongkot 100g 20cal

Daisuke 100g 47cal

Kakina 100g 40cal

Lujian 100g 15cal

Holland bean 100g 32cal

Pepper 100g 14cal

Green pepper 100g g 14cal

Celery 100g 5cal

Bitter gourd 100g 12cal

Cabbage heart 100g 20cal

American pumpkin 100g 73cal

Japanese pumpkin 100g 35cal

Spinach 100g 19cal

Brussels sprouts 100g 20cal

Snow lettuce 100g 60cal

Cabbage 100g 40cal

Bean sprouts 100g 40cal

Tomato 100g 14cal

Cucumber 100g 12cal

Squash 100g 17cal

Eggplant 100g 26cal

Winter squash 100g 40cal

Taro 100g 94cal

Lotus root 100g 52cal

Kelp 100g 36cal

Straw mushrooms (canned) 100g 30cal

Green radish (cooked) 100g 23cal

White radish (cooked) 100g 20cal

Red radish 160g (4twos) 60cal

Bok choy ( Boiled) 1 bowl (170g) 20cal

Broccoli (boiled) 1 bowl (150g) 32cal

Broccoli (boiled) 1 bowl (156g) 44cal

Lettuce 1 bowl (56g) 10cal

Corn 1 strip (77g) 83cal

Green beans (boiled) 1 bowl (196g) 231cal

Fava 1 (151g) 160cal

Cooked red beans 1 bowl 256g 208cal

Cooked soybeans 1 bowl 172g 298cal

Cooked tofu 1 brick 112g 85cal

Canned beans/green peas/corn ? cup 100g 60cal

Fruits

Apple 100g 57cal

Apricot 100g 48cal

Dried candied apricots 100g 329cal

Avocado 100g 161cal

Banana 100g 92cal

Prunes 100g 28cal

Blackberries 100g 52cal

Blueberries 100g 56cal

Poplar Peaches 100g 33cal <

Sweet cherries 100g 72cal

Blackcurrants 100g 63cal

Durian 100g 147cal

Figs 100g 74cal

Dried figs 100g 255cal

Grapes 100g 43cal

Raisins 100g 341cal

Pomelo 100g 41cal

Guava 100g 41cal

Hawthorn 100g 95cal

Canned Pineapple in Sugar Water 100g 92cal

Fresh Jujubes 100g 122cal

Honey Jujubes 100g 321cal

Kiwi Fruit 100g 61cal

Kumquats 100g 55cal

Lemon 100g 35cal

Litchi 100g 66cal

Cantaloupe 100g 34cal

Orange 100g 47cal

Mandarin orange 100g 51cal

Pear 100g 32cal

Watermelon 100g 25cal

Snacks:

Cheesecake 1 piece Piece 300cal

Direction Slices 1 small 25g pack 130cal

Cheese Rings 1 small 25g pack 125cal

Cheese Rings 1 small pack 35cal

Beef Balls 1 skewer 80cal

Beef Jerky Curry 1 piece 162cal

Stinky Tofu 1 piece 370cal

Corn Dumplings 1 cup 120cal

Fish egg 1 skewer 100 calories

Egg tower 1 piece 320 calories

Pineapple pastry 50g 200 calories

Dried bean cubes 60g 150 calories

Peanut rice 100g 560 calories

Shredded squid 80g 230 calories

Seaweed 1 sachet 25 calories

Cookies:

Blue Can Cookies 100g 13pcs 525cal

Cracker 1pc 32cal

Whole Wheat Nutritional Crackers 100g 12pcs 537cal

Bear Crackers 1box 334cal

Confectionery:

Buttermilk Candy 5pcs 105cal

Marshmallow Candy 5pcs 80cal

Jelly Candy 5pcs (28g) 265cal

Swiss Sugar 1pc 22cal

Special Selection Buttermilk Sugar 1pc 19cal

Milk:

Whole Milk 240ml 150cal

Low Fat Milk 240ml 121cal

Skimmed Milk 240ml 91cal

Whole Chocolate Milk 240ml 205cal

Concentrated Milk 6 teaspoons 38g 123cal

Full fat evaporated milk 6 teaspoons 32g 42cal

Chocolate milkshake 1.25 cups 283ml 360cal

Snow milkshake 1.25 cups 283ml 314cal

Drinks:

Clean Tea 240ml 2cal

Vitamins 1 box 250ml 120cal <

Sweetened Soymilk 1 cup 120cal

Chrysanthemum Tea 1 cup 90cal

Pure Orange Juice 1 cup 240ml 114cal

Ovaltine 2 full teaspoons 7ml 26cal

Tomato Juice 190ml 35cal

Vegetable Juice 190ml 35cal

Sugar Free Oolong Tea 250ml 0cal

Unsweetened Wheat Tea 250ml 0cal

Iced Tea 300ml 120cal

Bubble Green Tea 300ml 110cal

Coke 355ml 150cal

Diet Coke 350ml 3.5cal

Sprite 350ml 147cal

Pepsi 350ml 161cal <

3.

Chinese Snacks:

Beef Pie 1pc 200cal

Pot Stickers 3pcs 170cal

Dumpling 1pc 35cal

Small Dumplings 1pc 105cal

Spring Rolls 1pc 300cal

Siu Mai 1pc 55cal

Hakkasu Rice 1pc 500cal

Chinese noodle stir-fry 1 plate 1500CAD

Chinese fried rice 1 plate 950CAD

Chinese congee 1 plate 300CAD

Chinese meals:

White rice 200 grams 180CAD

Leaf rice dumplings 1 1200CAD

Daikon radish cake 2 pieces 180CAD

Tubular rice cake 1 portion 330CAD

Steamed egg and rice cake 1 portion 330CAD

Steamed rice cake 1 portion 330CAD

Steamed rice cake 1 portion 330CAD <

Steamed egg 1 portion 75 calories

Egg drop soup 1 bowl 70 calories

Seaweed soup 1 bowl 10 calories

Donggua soup 1 bowl 20 calories

Spicy and sour soup 1 bowl 155 calories

Roasted corn 1 sprig 345 calories

Ma po tofu 1 plate 365 calories

Sautéed flower sticks 1 plate 155 calories

Steamed Cod 1 plate 360 cal

Crispy Spiced Chicken Nuggets 1 piece 560 cal

Roasted Chicken 100kg 300 cal

Marinated Chicken Wings 65kg 115 cal

Marinated Chicken Thighs 1 piece 300 cal

Fried Chicken Thighs 1 piece 310 cal

Shrimp Fried Rice 1 portion 550 cal

Kung Pao Chicken with Rice 1 portion 509 cal Cards

Chicken rice 1 portion 330 Cards

Chicken curry rice 1 portion 550 Cards

Brisket rice 1 portion 575 Cards

Mixed rice 1 portion 705 Cards

Fried rice noodles 1 portion 275 Cards

Cantonese fried noodle 1 portion 930 Cards

Mixed fried noodle 1 portion 685 Cards

Stir-fried three kinds of fresh food 1 portion 435 calories

Stir-fried Vegetables 1 serving 165 calories

Stir-fried Beef with Green Peppers 1 serving 240 calories

Hot Pot:

Oil Tofu 2 pcs 75 calories

Fish Dumplings 5 pcs 100 calories

Shrimp Meatballs 5 pcs 125 calories

Fish Meatballs 3 pcs 45 calories

Cod Meatballs 3 pcs 26 calories

Salmon Balls 5pcs 46cal

Crab Balls 5pcs 50cal

Beef Slices 1 plate 605cal

Lamb Slices 1 plate 175cal

Chicken Slices 1 plate 140cal

Crab 1pc 100cal

Shrimp 3pcs 15cal

Clams 5pcs 10cal

Cabbage 100g 10cal <

Vermicelli 1 serving 135 calories

4. In fact, if you don't need to be precise. As long as it is a daily exercise, does not need to calculate how much you consume, everything is for health?

Energy consumption of common activities

Type of activity Activity energy consumption (kcal/min)

Sleeping or resting 1.0

Quietly sitting 1.4

Walking (5km/hour, no weight) 3.7

Walking (5 kilometers per hour, with 10 kilograms of weight) 4.0

Office work 1.8

Laboratory work 2.3

Cooking 2.1

Light cleaning 3.1

Moderate cleaning (window cleaning, etc.) 4.3

Light activity (billiards, golf, etc.) 2.5 to 5.0 <

Moderate activity (boating, dancing, swimming, etc.) 5.0 to 7.5

Heavy activity (soccer, etc.) 7.5 or more

Time required to burn 90 kcal in different activities

Activity items Time (minutes)

Sleep 80

Walking, dancing, swimming 18 to 30

Sitting, writing, Hand sewing 50

Gymnastics, shopping, going up and down stairs 25

Electric typing 45

Ironing, playing golf 25

Playing piano, cutting, playing billiards 40

Bicycling 15-25

Office work 35

Ping ping-pong, volleyball 20

Making bed, Sweeping 30

Playing badminton, tennis 15

Cooking, machine sewing 30

Long-distance running, hiking, basketball, soccer 10

Napping 48

Watching a movie 66

Watching TV 72

Office work 76

Driving 82

Reading books 88

Shopping 110

Flower arranging 114

Washing clothes 114

Ironing 120

Walking the dog 130

Dishwashing 136

Taking a bath 168

Shopping 180

Biking 184

Golfing 186 <

Cleaning 228

Outing 240

Dancing Aerobics 252

Slow Walking 255

Aerobics 300

Physical Fitness 300

Dancing 300

Playing Tennis 352

Skiing 354

Sit-ups 432

Jumping rope 448

Punching 450

Climbing stairs 480

Fast walking 555

Jogging 655

Fast running 700

Swimming 1036

Activities kcal/kg/h

Lying still 1.1

Knitting, eating, reading aloud, Sewing, using an electric sewing machine, sitting still to write 1.4

Standing for rest 1.5

Peeling fruit, standing at attention, foot-operated sewing machine, playing the stringed instrument, playing the violin 1.6

Dressing, undressing, knitting 1.7

Playing the piano, singing out loud 1.8

Cutting clothes, driving a car 1.9

Doing dishes, ironing, typing, making shoes 2

Washing floors 2.2

Playing bass cello, washing clothes 2.3

Sweeping floors, walking on horseback 2.4

Playing musical instruments, painting furniture 2.5

Sweeping carpets 2.6

Walking (4Km/hour), playing the piano 3

Carpentry (heavy work) 3.3

Horseback riding (jumping) 7.7

Racing 8

Fencing 8.3

Racing (freewheeling) 8.6

Swimming (3.2Km/hour) 8.9

Walking (8.5Km/hour) 10.3

Boxing 12.4

Rowing racing 17

Down stairs (15 steps) 0.012kcal/kg

Up stairs (15 steps) 0.036kcal/kg

kj/min

Sleep 2.7

Nap 3.2

Watch movie 3.4

Listening to lectures 3.4

Self-study 3.5

Sitting down and resting 3.6

Reading 3.6

Standing for a break 4

Meeting 4.3

Washing face and brushing teeth 4.5

Sitting and talking 4.6

Writing 4.7

Standing and talking 5

Eating 5

Walking 6.2

Dressing and undressing 7

Making up letters 7.5

Window cleaning 8.3

Making the bed 8.9

Standing to do laundry 8.9

Organizing the house 8.9

Singing 9.3

Walking 11.3

Sweeping the floors 11.4

Broadcasting gymnastics 11.6

Mopping the floors 11.7

Aerobics 12.3

Bicycling 12.6

Dancing 13

Volleyball 13.7

Ping-pong 14.2

Jogging 15.7

Up and down the stairs 18.6

Basketball 19

Vigorous running 23.6

Kinds of calories 68kg/1h (calories burned per hour by a 68kg person)

Climbing stairs 1,500 steps (not timed) 250 calories

Slow walking (four kilometers in an hour) 255 calories

Fast walking (eight kilometers in an hour) 555 calories

Jogging (nine kilometers in an hour) 655 calories

Fast running (twelve kilometers in an hour )700 calories

Swimming (one hour, three kilometers)550 calories

Billiards 300 calories

Bicycling (one hour, nine kilometers)245 calories

(one hour, sixteen kilometers)415 calories

(one hour, twenty-one kilometers)655 calories

Aerobics (light)275 calories

(moderate ) 350 calories

Dancing on the dance floor 300 calories

Aerobics 300 calories

Walker (six kilometers in an hour) 345 calories

Wheel skating 350 calories

Tennis 425 calories

Jumping rope 660 calories

Stair climber 680 calories

Country skiing (eight kilometers in an hour) 600 cards