The specific method is as follows:
Set the daily amount of exercise, such as running, sit-ups, aerobic exercise, etc. And estimate the heat consumed by each activity. For example, if you jog at a speed of 8 km/h, you will consume 450 calories per hour, and if you do light manual labor a day, you will consume about 2500 calories. And calculate your daily consumption.
Control the daily intake, in the case of daily exercise, keep the calorie intake below 2000 calories, such as
White rice 1 bowl (150g, 5 tablespoons full) 220 calories?
Rice porridge 1 bowl (24 grams of rice) 88 calories?
Rice porridge (cooked, milian soup) 1 bowl (140g) 173 calories?
Rice flour 1 bowl (140g) 283 calories?
Spaghetti 1 bowl (140g) 174 calories?
Macaroni 1 bowl (140g) 167 calories?
1 bowl (140g) 280 calories?
Instant noodles 1 package (100g) 470 calories?
Shanghai noodles 1 (58g) 207 calories?
Yimian 1 (80g, thin) 404 calories?
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 calories?
Cereal (rice) 1 bowl (56g) 180 calories?
Eggs, meat:
Eggs 1 75 calories?
Protein 1 15 card?
Egg yolk 1 65 calories?
Quail egg 1 16 card?
Preserved eggs 1 160 cards?
Steamed eggs 1 (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 block 200 calories?
Roast beef (thin) 3 slices (90g, thin) 175 calories?
Grilled steak 1 piece 155 calories?
Roast chicken 140g 266 calories?
Roast duck meat (with skin) half (382g) 1287 calories?
Roast duck meat (without skin) half (22 1g) 445 calories?
Roasted goose (with skin) half (774g) 2362 calories?
Roasted goose (without skin) half (59 1g) 1406 calories?
Fried chicken spleen 1 piece (104g) 294 calories?
Fried chicken fillet 1 piece (57g) 146 calories?
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 fillet 150g 124 calories?
Boiled shrimp 10 (100g) 200 calories?
Lobster meat 100g 120 calories?
Fish fillets 1 serving (120g) 1 10 calories?
Canned sardines100g 335 calories?
Salmon 100g 130 card?
Eel100g 340 calories?
Cod100g 75 calories?
Flounder100g 90 calories?
Saury 100g 240 calories?
Yellow croaker 100g 62 calories?
Shrimp 100g 90 calories?
Lobster 100g100 calories?
Cuttlefish 100g 50 calories?
Crab meat 100g 90 calories?
Shrimp 100g 195 card?
Silver cod 100g 102 card?
Canned sand white fish 1 can 335 calories?
Tuna (soaked in water) 85g 1 1 1 calorie?
Tuna (oil immersion) 85g 163 calories?
Sequoia fish (raw, clean) 2 Liang (75g) 85 calories?
Big fish gizzard (raw) 2 two (75g) 57 calories?
Vegetables:
Onion100g 47 calories?
Onion100g 35 calories?
Garlic100g 40 calories?
Horseshoe100g 68 calories?
Chinese cabbage 100g 17 calories?
Cai Tong100g 20 calories?
Big Cai Jie100g 47 calories?
Potatoes100g 40 calories?
Lu Jian 100g 15 card?
Dutch beans100g 32 calories?
Green pepper 100g 14 card?
Celery 100g 5 calories?
Bitter gourd 100g 12 card?
Chinese cabbage 100g 20 calories?
American pumpkin100g 73 calories?
Japanese pumpkin100g 35 calories?
Spinach 100g 19 calories?
Sprouts100g 20 calories?
100g 60 kcal?
A dish100g 40 calories?
Bean sprouts100g 40 calories?
Tomato 100g 14 card?
Cucumber 100g 12 card?
Luffa 100g 17 card?
Eggplant100g 26 kcal?
Wax gourd100g 40 kcal?
Taro 100g 94 calories?
Lotus root 100g 52 calories?
Kelp 100g 36 calories?
Volvariella volvacea (canned) 100g 30 calories?
Green radish (cooked) 100g 23 calories?
White radish (cooked) 100g 20 calories?
Carrots160g (4 Liang) 60 kcal?
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 (77 grams) 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 soybeans 1 bowl 172g 298 calories?
Cooked tofu 1 brick 1 12g 85 calories?
Canned beans/green beans/corn half cup100g 60 calories?
Fruit?
Apple100g 57 calories?
Apricot100g 48 calories?
Candied apricot 100 g 329 calories?
Avocado 100g 16 1 calorie?
Banana100g 92 calories?
Myrica rubra100g 28 kcal?
Blackberry 100g 52 card?
Blueberries100g 56 calories?
Carambola 100g 33 calories?
Sweet cherry100g 72 calories?
Heigalen100g 63 calories?
Durian 100g 147 card?
Figure 100 grams 74 calories?
Dried figs 100g 255 calories?
Grape100g 43 calories?
Raisins 100g 34 1 calories?
Grapefruit 100g 4 1 card?
Guava 100g 4 1 card?
Hawthorn100g 95 calories?
Canned pineapple in syrup 100g 92 calories?
Fresh jujube 100g 122 card?
Jujube 100g 32 1 card?
Kiwifruit 100g 6 1 card?
Kumquat100g 55 calories?
Lemon100g 35 calories?
Litchi 100g 66 calories?
Hami melon 100 g 34 calories?
Orange100g 47 calories?
Citrus 100g 5 1 card?
Pear100g 32 calories?
Watermelon100g 25 kcal?
Snacks:?
Cheesecake 1 block 300 cards?
Division film 1 package small 25g 130 card?
Cheese ring &; nbs？
Snacks:?
Cheesecake 1 block 300 cards?
Division film 1 package small 25g 130 card?
Cheese rings 1 packet size 25g 125 cards?
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 calories?
Pineapple cake, 50 grams and 200 calories?
60 grams of dried bean curd, 150 calories?
Peanut 100g 560 calories?
80g shredded squid, 230 calories?
Seaweed 1 small package of 25 calories?
Cookies:?
Blue biscuit 100g 13 525 calories?
Keli frame 1 32 card?
Whole wheat nutritious cake 100g 12 537 calories?
Bear cake 1 box of 334 cards?
Candy:?
Crispy candy 5 capsules 105 calories?
Five marshmallows, 80 calories?
Fruit juice candy 5 tablets (28g) 265 calories?
Swiss candy 1 piece 22 cards?
Special bovine lactose 1 19 card?
Milk:?
Whole milk 240ml 150 calories?
Low-fat milk 240ml 12 1 calorie?
Skim milk 240ml 9 1 card?
Full fat chocolate milk 240ml 205 calories?
6 teaspoons of condensed milk 38g 123 calories?
6 teaspoons of whole milk, 32 grams and 42 calories?
Chocolate milkshake 1.25 cups of 283ml 360 cards?
Snowland milkshake 1.25 cups of 283ml 3 14 cards?
Beverage category:?
Green tea 240ml 2 card?
Vitasoy 1 box of 250ml 120 calories?
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 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?
Alcohol:?
Beer 1 can 106 card?
Whiskey 1 70 calories?
Red wine100g 72 calories?
Liquor100g 68 calories?
Budweiser beer 335ml 142 card?
Vodka 1 100 calories?
Plum wine (United States) 1 serving 7 1 piece?
McDonald's:?
260 calories for a hamburger?
Cheeseburger 320 calories?
Big Mac 560 card?
440 calories for pork, eggs and hamburgers?
Fish Liubao 360 calories?
Maixiang chicken 5 10 card?
Small fries 2 10 calories?
French fries 3 12 card?
Large fries, 450 calories?
Mcnugget, 6 yuan, 290 calories?
60 calories of mustard sauce?
Barbecue sauce 45?
Sweet and sour sauce 50 calories?
Apple pie 260 calories?
Chocolate milkshake 360 calories?
Chocolate new 340 calories?
Orange juice (6 ounces) 80 calories?
Coke (12 ounces) 1 10 calories?
Black tea (pure) 0.5 calories?
Coffee (pure) 2 cards?
KFC:?
The whole chicken bucket is 9 yuan 1865 card?
Colonel, chicken nuggets 1 45 calories?
Chicken rice flower 125g 420 card?
Chicken wings (spicy) 1 130(+25%)?
Chicken breast (spicy) 1 serving 250(+25%)?
Chicken leg (spicy) 1 230 calories (+25%)?
Whole chicken leg (spicy) 1 290(+25%)?
Cheeseburger 1 460 calories?
Chicken leg fort 1 440 card?
Chicken rolls 1 serving 6 15 cards?
Corn cob 1 90 calories?
Western food:?
Mexican salad 1 plate 98 1 card?
Lettuce salad+Italian vinegar sauce 1 small cup 170 calories?
Caesar salad 1 650 card?
Club salad 1 serving 240 calories?
French thick soup 1 cup 72 calories?
Mushroom soup 1 cup 98 calories?
Beef and mushroom soup 1 cup 195 calories?
Crispy soup 1 cup 450 calories?
Seafood pasta 1 plate 620 calories?
Cold seafood macaroni 1 250 calories?
Bureau seafood 1 400 card?
Buttered potatoes 1 460 calories?
Fried shrimp 100g 220 calories?
Lobster 100g 120 card?
Sirloin steak (with fat) 85g 330 calories?
60 grams of veal, 330 calories?
Fried onion rings100g 390 calories?
Skinned chicken breast 1 serving 120 calories?
Seafood pizza 80 grams, 220 calories?
China snacks:
Beef pie 1 200 calories?
Fried dumpling 3 170 card?
Jiaozi 1 35 calories?
Steamed buns 1 105 card?
Fried spring rolls 1 300 card?
Sell 1 55 cards?
Guest meal 1 guest 500 cards?
Chinese fried noodles 1 vegetables 1500 calories?
Chinese fried rice 1 dish 950 calories?
China porridge 1 dish 300 calories?
Chinese food:
200 grams of rice, 180 calories?
Lotus leaf jiaozi 1 1200 card?
2 pieces of radish cake 180 card?
Tongzi rice cake 1 330 calories?
Steamed eggs 1 75 calories?
Egg drop soup 1 bowl of 70 calories?
Porphyra soup 1 bowl 10 card?
Winter melon soup 1 bowl of 20 calories?
Hot and sour soup 1 bowl 155 card?
Burning corn 1 345 calories?
Mapo tofu 1 plate 365 cards?
Fried cuttlefish 1 plate 155 card?
Steamed cod 1 plate 360 calories?
Crispy spicy chicken 1 560 calories?
Roast chicken 100 kg 300 kcal?
Braised chicken wings 65kg 1 15 calories?
Braised chicken legs 1 only 300 calories?
Fried chicken legs 1 Cai 3 10 card?
Shrimp fried rice 1 550 calories?
Kung Pao Chicken Rice 1 509 calories?
Chicken rice 1 serving 330 calories?
Chicken curry rice 1 550 calories?
Beef brisket rice 1 575 calories?
Assorted risotto 1 705 calories?
Fried rice noodles 1 serving 275 calories?
Guangdong fried noodles 1 930 calories?
Assorted fried noodles 1 685 calories?
Stir-fried three delicacies 1 serving of 435 calories?
Cooking 1 165 card?
Fried beef with green pepper 1 serving of 240 kcal?
Hot pot category:?
Two 75-calorie tofu?
Five fish dumplings, 100 calories?
Five shrimp balls 125 cards?
Fish balls, 3 45 calories?
Cod balls, 3 26 calories?
Salmon balls 5 46 calories?
Crab willow pills, 5 yuan and 50 calories?
Beef slices 1 plate 605 calories?
Mutton slices 1 plate 175 calories?
Chicken slices 1 plate 140 card?
Crab 1 Cai 100 card?
Three shrimps, 15 card?
Clam 5 10 card?
Chinese cabbage 100g 10 calories?
Vermicelli 1 serving 135 card
Persistence will lead to success. If you have any other questions, you can consult Beijing Faang Environmental Testing for free.