1700-2400 card.
Suggested nutritional diet:
Breakfast: 50g biscuits+250g pure milk+10/0g sugar 330-440 calories. Afternoon tea: 50g pie 1 10-220 calories. Lunch: 250g baked pie+150g potato+150g banana 770-880 calories. Afternoon tea: 80g ice cream 1 10-220 calories. Dinner: vegetable soup+30g rice+100g fried egg+jelly 660-770 calories.
15-20 years old teenagers
2400-2900 cards.
Suggested nutritional diet:
Breakfast: cereal +2 spoonfuls of honey+bread +200 grams of orange juice 540-675 calories. Afternoon tea: 50g bread with meat 135-270 calories. Lunch:100g rice or noodles+200g hot dishes +350cc juice 800~950 calories. Afternoon tea: 100g fruit ice cream 135-270 calories. Dinner: 200g beef+100g vegetables+80g bread+800-950 calories for a banana.
Adults aged 20-50
2 100-2700 card.
Suggested nutritional diet:
Breakfast: 200g skim milk+50g bread coated with jam+100cc juice 360-480 calories. Afternoon tea: 180g banana 120 calories. Lunch: 350 grams of rice or noodles with vegetables+fruit bowl+coffee with a teaspoon of sugar 840-960 calories. Afternoon tea: 1 cup of tea+30g biscuits 120 calories. Dinner: 200g beef+vegetables+80g bread+300g milk+1 orange 720-840 calories.
Middle-aged and elderly people over 50 years old
2300 calories.
Suggested nutritional diet:
Breakfast: 200g skim milk or cereal+1 teaspoon sugar+20-50g bread+1 cup yogurt, 255-340 calories. Afternoon tea: 1 apple or pear 85 calories. Lunch: vegetable soup +40 grams of rice or noodles +300 grams of fresh milk +50 grams of bread 595-680 calories. Afternoon tea: 1 cup of yogurt+1 cup of orange juice 85 calories. Dinner: 200 grams of perch+200 grams of hot dishes+40 grams of bread 5 10-595 calories.
Activity Type Activity Energy Consumption (kcal/min)
Sleep or rest 1.0
Sit-in 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
Cook 2. 1
Light cleaning work 3. 1
Medium cleaning work (cleaning windows, etc.). ) 4.3
Relaxed activities (billiards, golf, etc.). ) 2.5 ~ 5.0
Moderate activities (boating, dancing, swimming, etc. ) 5.0 ~ 7.5
Strenuous exercise (football, etc.). ) 7.5 or above.
Different activities consume 90 calories.
Activity project time (minutes)
Sleep 80
Walking, dancing and swimming 18 ~ 30
Sitting by hand, writing and sewing 50
Gymnastics, shopping, going upstairs and downstairs 25
Electronic typing 45
Ironing clothes and playing golf 25
Playing the piano, tailoring and billiards 40
Cycling 15 ~ 25
office work
Play table tennis and volleyball.
Make the bed and sweep the floor
Playing badminton and tennis 15
Cooking, machine sewing 30
Long-distance running, mountain climbing, playing basketball and football 10
Sports consumption
Nap 48
Watching movies 66
Watching TV 72
office work
Driving 82
Learning 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
Cleaning 228
Outing 240
Jump aerobic exercise 252
go slow
Aerobics 300
Physical training 300
Dance 300
play tennis
Skiing 354
Sit-ups 432
Skipping rope 448
Boxing 450
Climb stairs 480
Go ahead, 555
Jogging 655
Run 700
Swimming 1036
Activity kcal/kg/hour
Rest 1. 1
Knitting, eating, reading, sewing, sitting and writing with an electric sewing machine 1.4.
Standing support 1.5
Peel the skin, stand at attention, pedal the sewing machine, play the clavichord and violin 1.6.
Dressing, undressing and knitting 1.7
Playing the piano and singing loudly 1.8
Cut clothes and drive 1.9
Washing dishes, ironing clothes, typing and shoemaking 2
Washing the floor 2.2
Playing bass and washing clothes 2.3
Sweep the floor, ride a bike and walk 2.4
Playing musical instruments and painting furniture 2.5
Carpet cleaning 2.6
Walking (4 kilometers per hour) and playing the piano 3
Woodworking (heavy work) 3.3
Ride (jump) 7.7
Game 8
Fence 8.3
Racing (Free Racing) 8.6
Swimming (3.2 kilometers per hour) 8.9
Zou Jing (8.5km/h) 10.3
Boxing 12.4
Boat race 17
Descending stairs (15 steps) 0.0 12 kcal/kg
Climbing stairs (15 steps) 0.036 kcal/kg.
Kilojoules per minute
Sleep 2.7
National Action Plan 3.2
Watching movies depends on 3.4
Lecture 3.4
Self-study 3.5
Sit and rest
Reading 3.6
Standing and resting 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
Eat 5
Walking 6.2
Dress and undress 7
Organizational letter 7.5
Window cleaning 8.3
8.9 bed
Vertical laundry 8.9
Tidy up housework
Singing 9.3
Go 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
All kinds of calories are 68kg/1h (calories consumed by 68kg people per hour).
Climb stairs 1500 steps (not timed) 250 cards.
Walking slowly (four kilometers per hour) 255 calories
Walk fast (eight kilometers per hour) 555 calories.
Jogging (9 kilometers per hour) 655 calories
Running fast (per hour12km) 700 calories.
Swimming (three kilometers per hour) 550 calories
Billiards 300 cards
Bike (9 kilometers per hour) 245 calories
(speed16km) 4 15 calories
(2 1 km per hour) 655 calories
Aerobic exercise (mild) 275 calories
(Medium) 350 calories
Dance floor dance 300 calories
Aerobic exercise 300 calories
Walking machine (6 kilometers per hour) 345 calories
Roller skating 350 calories
Tennis 425 cards
Skipping rope 660 card
Ladder ladder 680 card
Skiing in the suburbs (8 kilometers per hour) 600 calories