You want to lose a catty, how many calories do you want to "burn"? The answer is 3500 calories. In other words, if you can successfully burn 500 calories a day, you can theoretically lose a pound a week later!
Take the weight of 68kg and exercise for one hour as an example. Other weights are increased or decreased in proportion. The heavier the weight, the higher the calorie intake. Pick your favorite exercise to lose weight, persevere, and you will succeed. ★ To copy the contents of this website, please indicate the heat consumed by the Millennium Sunshine Health Medical Campaign.
Walking slowly (4 kilometers per hour) 255 calories
Walk fast (8 kilometers per hour) 555 calories
Jogging (9 kilometers per hour) 655 calories
Running (per hour12km) is 700 calories.
Bike (9 kilometers per hour) 245 calories
Bicycle (16 km/h) 4 15 card
Bicycle (2 1 km/h) 655 cards
Aerobic exercise (mild) 275 calories
Aerobic exercise (moderate) 350 calories
Physical training 300 calories
Sit-ups 432 cards
Walking machine (6 kilometers per hour) 345 calories
Climb stairs 480 cards
Climbing stairs 1500 (not timed) 250 cards.
Ladder ladder 680 card
Swimming (3 kilometers per hour) 550 calories
Tennis 425 cards
Handball 600 calories
Billiards 300 cards
Golf (Walking Club) 270 calories.
Roller skating 350 calories
Skiing in the suburbs (8 kilometers per hour)
600 calories
Activity items consume calories.
Drive 82 card
Work 76 card
Read 88 cards
Sleep 48 calories in the afternoon
72 cards for watching TV
66 cards to watch movies
Dance 300 calories
Aerobic exercise 300 calories
Skipping rope 448 card
Eat 450 calories
Bath card 168
Shopping card 1 10
Buy 180 card
Scan 228 cards
Laundry card 1 14
Ironing 120 card
Dishwashing card 136
Insert 1 14 card.
Sawn wood 400 calories
Riding 350 calories
Walk the dog 130 card
240 suburban tourist cards
★ Please indicate that the content of this site is taken from Millennium Sunshine Health Medicine.
Attachment: Daily calories required by adults
Daily calorie requirement of adults = basic calorie required for basic metabolism of human body+calorie required for activities+calorie required for digestion of food.
Heat required for digesting food = 0. 1 x (basic heat required for basic metabolism of human body+heat required for activities).
Daily calories required by adults = 1. 1 x (basic calories required by basic metabolism of human body+calories required by activities).
Basic heat calculation age calculation formula of basic metabolism of human body
female
18- 30 years old 14.6 x body weight (kg) +450
3 1- 60 years old 8.6 x weight (kg) +830
Over 60 years old, 10.4 x body weight (kg) +600
man
18- 30 years old 15.2 x body weight (kg) +680
3 1- 60 years old 1 1.5 x body weight (kg) +830
Over 60 years old 13.4 x body weight (kg) +490
Heat required for activity = basic heat required for basic metabolism of human body x activity intensity coefficient table.
Activity intensity Activity intensity Activity content coefficient
Very light driving, watching TV, typing, playing cards, sitting, standing, lying, reading and so on. 2
Clean the room gently, take a walk, play golf, etc. three
Moderate housework, tennis, badminton, skiing, skating, dancing and so on. four
Emphasize manual labor, sports, basketball, football, mountain climbing, etc. five
Heat source: fat, protein, carbohydrate.
Heat generated by fat = 9 kcal/g
Heat generated in protein = 4 kcal/g.
Heat generated by carbohydrates = 4 kcal/g.
Unit of heat: kcal kcal/kj 1 kcal = 4. 184 kj.
For reference only.