Banana 100g 84 calories The calorie is a unit of energy that is still widely used in nutritional measurements and fitness manuals. The international standard unit of energy is the joule. Generally speaking, calories are also divided into two types: large calories, also known as the capital letter C, most commonly used in food labeling, equivalent to 1 gram of water at 1 atmospheric pressure from 14.5 degrees Celsius to 15.5 degrees Celsius to raise the number of calories required, is equivalent to about 4.1855 joules, 1,000 calories = 4,186 joules of internal energy. A calorie, also known as a calorie, is more commonly used in scientific research documents. 1,000 calories = 1 kilocalorie Calorie and Basal Metabolic Expenditure In general, an adult needs at least 1,500 kilocalories of energy per day to maintain bodily functions. This is because even when you are lying down and not moving, your body still needs energy to maintain its temperature, cardiorespiratory function, and brain function. Basal metabolic expenditure can vary between individuals depending on their height, weight, age and gender. Calories and Weight Loss Controlling energy intake and exercising properly is a fairly effective way to lose weight and is seen by most physicians as the healthiest way to lose weight. The mechanism is fairly simple: when the daily energy intake is not enough to provide the body with energy for consumption, the body calls upon its internal stores of sugars and fats, and when the fats are broken down and provide the body with energy, the weight loss process begins. It is important to note that some physicians point out that the control of energy intake should be gradual to ensure that the body can adapt to the diffuse, while the daily intake of energy is generally not less than 800 calories is appropriate, otherwise the body will make up for the lack of energy intake by reducing the body's functions, usually resulting in dizziness, fatigue, and the reduction of basal metabolic consumption also affects the efficiency of the weight loss at the same time. A normal person should consume a total of 2,000 calories a day, and people who exercise can increase appropriately. The following table for the daily intake of various components and the proportion of calories: (which each gram of fat containing calories 9 calories; each gram of carbohydrates containing calories 4 calories; each gram of protein containing calories 4 calories) Fat less than 65 grams of 585 calories less than 30% Carbohydrates 300 grams of 1200 calories 60% Protein 47 grams of 188 calories 9.4% Other 27 calories 2.6% Controlling Fat Intake Fat is an integral part of the human body. Fats are categorized into saturated fats and unsaturated fats. The problem with saturated fats is that they stimulate the body to increase the amount of cholesterol it produces; whereas unsaturated fats are known to lower cholesterol in the blood. Fatty beef, pork, and full-fat dairy products are high in saturated fat; corn oil, sunflower oil, peanut oil, olive oil, and vegetable oil contain unsaturated fat. Experts recommend a daily fat intake of 65 grams, which is equivalent to a piece of meat the size of a cigarette box. Get the right amount of vitamins Vegetables and fruits contain a lot of vitamins and minerals, which are essential to replenish your body's energy. If you consume 6-11 servings of carbohydrates per day (each serving is equivalent to a slice of bread), then you should consume at least 3-5 servings of vegetables (each serving is equivalent to a tub of lettuce) and 2-4 servings of fruit (each serving is equivalent to a medium-sized apple). Energy consumption during exercise (in calories, for a 60 kg person exercising for 1 hour) Walking Dancing Housecleaning Aerobics Cycling (recreational) 148 266 207 354 236 Badminton (recreational) Bowling Basketball (competition) Volleyball (competition) Swimming (normal intensity) 266 177 472 236 472 Energy contained in food (in calories) 1 bowl of white rice (140g) 180 calories White steamed bread (1) 280 calories Pancake 100g 333 calories Yangchun noodles 392 calories Instant noodles 1 packet 100g 470 calories 1 oil stick 230 calories Bread (salted) 100g 274 calories Whole milk 1 cup 200g 120 calories Eggs 1 egg (boiled in white, 58g) 86 calories Sausage 100g 508 calories Lamb (cooked) 100g 215 calories Pork (fat) 100g 816 calories Chicken leg One 69g 181cal Celery 100g 10c Bok choy 100g 40c Watermelon 100g 20c Apple 100g 44c Banana 100g 84c Pringles potato chips, large green can 1072c Chocolate, 1 piece 100g approx. 550c Watermelon seeds (stir-fried) 100g 555c Milk toffee 100g 366c Ice cream, sundae, one 250c Traditional custard tart one 95g 255 calories

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