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

Rice porridge 1 bowl (24 grams of rice) 88 calories

Rice porridge (cooked, milian soup) 1 bowl (140g)

173 card

Rice flour 1 bowl (140g) 283 calories.

Spaghetti 1 bowl (140g) 174 calories.

Macaroni 1 bowl (140g) 167 calories.

Noodles 1 bowl (140g) 280 calories.

Instant noodles 1 package (100g) 470 calories.

Shanghai noodles 1 (58g) 207 calories.

One side 1 (80g, thin) 404 card

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 cards

Grain (rice) 1 bowl (56g) 180 calories.

Eggs, meat:

Egg 1 75 card

Protein 1 15 card

Egg yolk 1 65 card

Quail egg 1 16 card

Preserved eggs 1 160 card

Steamed eggs1(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 piece 200 calories

Roast beef (thin) 3 slices (90g, thin) 175 calories.

Grilled steak 1 piece 155 card

roast chicken

140g 266 calories

Roast duck meat (with skin) half (382g) 1287 calories.

Roast duck meat (without skin) is half (221g) with 445 calories.

Roasted goose (with skin) is half (774g) with 2362 calories.

Roasted goose (peeled) half (59 1 g)

1406 card

Fried chicken spleen 1 piece (104g) 294 calories.

Fried chicken and calf 1 piece (57g) 146 card.

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 fillet150g 124 calories

Boiled shrimp 10 (100g) 200 calories.

Lobster meat100g 120 calories

Fish fillets 1 serving (120g) 1 10 calories.

Canned sardines100g 335 calories

Salmon 100g 130 card

Eel100g 340 calories

cod

100g 75 calories

Flounder100g 90 calories

Saury100g 240 calories

Yellow croaker100g 62 calories

Shrimp meat100g 90 calories

Lobster 100g100 calories

Squid100g 50 calories

Crab meat100g 90 calories

Shrimp 100g 195 card

Yinpout

100g 102 card

Canned sand white fish 1 can of 335 calories

Tuna (soaked in water) 85g 1 1 1 calorie.

Tuna (oil soaked) 85g 163 calories.

Sequoia fish (raw, clean) 2 Liang (75g) 85 calories.

Sashimi 2 Liang (75g) 57 calories.

Vegetables:

Onion100g 47 calories

Onion100g 35 calories

Garlic100g 40 calories

Horseshoe100g 68 calories

Chinese cabbage 100g 17 card

Cai Tong100g 20 calories

Cai Jie100g 47 calories.

Water spinach100g 40 calories

Lu Jian 100g 15 card

sugar pea

100g 32 calories

Green pepper 100g 14 card

Celery100g 5 calories

Bitter gourd 100g 12 card

Chinese cabbage100g 20 calories

American pumpkin100g 73 calories

Japanese pumpkin100g 35 calories

Spinach 100g 19 card

Bean sprouts100g 20 calories

Chinese mustard

100g 60 calories

One dish100g 40 calories

Bean sprouts100g 40 calories

Tomato 100g 14 card

Cucumber 100g 12 card

Luffa 100g 17 card

Eggplant100g 26 calories

Wax gourd100g 40 calories

Taro100g 94 calories

Lotus root 100g

52 cards

Kelp100g 36 calories

Volvariella volvacea (canned)100g 30 calories

Green radish (cooked)100g 23 calories

White radish (cooked)100g 20 calories

Carrots160g (4 Liang) 60 calories

Cabbage (boiled) 1 bowl (170g) 20 kcal.

Broccoli (boiled)

1 bowl (150g) 32 calories

Broccoli (boiled) 1 bowl (156g) 44 calories.

Lettuce 1 bowl (56g) 10 calories

Millet 1 (77 g) 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 soybean 1 bowl 172g 298 calories

Cooked tofu 1 brick 1 12g 85 calories

Half a cup of canned beans/green beans/corn 100g 60 calories

fruit

Apple100g 57 calories

Apricot100g 48 calories

Dried apricots100g 329 calories

Avocado100g 16 1 calorie

Banana100g 92 calories

Myrica rubra100g 28 calories

Blackberry 100g 52 Card

Blueberries100g 56 calories

Carambola100g 33 calories

Sweet cherry100g 72 calories

Black Gallnut100g 63 calories

Durian 100g

147 card

Figure100g 74 calories

Dried figs100g 255 calories

Grape100g 43 calories

Raisins100g 34 1 calorie

Grapefruit 100g 4 1 card

Guava 100g 4 1 card

Hawthorn100g 95 calories

Canned pineapple in syrup100g

92 cards

Fresh jujube 100g 122 card

Jujube 100g 32 1 card

Kiwifruit 100g 6 1 card

Kumquat100g 55 calories

Lemon100g 35 calories

Litchi100g 66 calories

Hami melon100g 34 calories

Orange100g 47 calories

Citrus 100g 5 1 card

Pear100g 32 calories

Watermelon100g 25 calories

Snacks:

Cheesecake 1 piece 300 cards

Film department 1 package size 25g 130 card.

Cheese rings 1 packet size 25g 125 calories.

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 Card

Pineapple cake, 50 grams, 200 calories.

60g dried bean curd 150 calories

Peanut100g 560 calories

80 grams of shredded squid with 230 calories.

laver

1 small package of 25 cards

Cookies:

Blue cookies100g 13 525 calories

Acrylic photo frame 1 32 card

Whole wheat nutritious cake 100g 12 537 calories.

Bear cake 1 box of 334 cards

Candy:

Butter candy 5 capsules 105 calories

Cotton candy

Five 80-calorie capsules

Fruit juice candy 5 tablets (28g) 265 calories.

Swiss candy 1 piece of 22 cards

Select bovine lactose 1 19 card.

Milk:

Whole milk 240ml 150 calories

Low-fat milk 240ml 12 1 card.

Skim milk 240ml 9 1 card

Full fat chocolate milk

240ml 205 card

6 teaspoons of condensed milk 38g 123 calories

Full-fat light milk 6 teaspoons 32 grams 42 calories

Chocolate milkshake 1.25 cups of 283ml 360 cards

Snowland milkshake 1.25 cups of 283ml 3 14 cards

Drinks:

Green tea 240ml 2 card

Vitasoy 1 box 250ml

120 card

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 teaspoons 7ml 26 cards

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

3.

China snacks:

1 beef pie

200 calories

Pot stickers in 3 pieces 170 card

Jiaozi 1 35 calories

Steamed buns 1 105 card

Fried spring rolls 1 300 cards

Shaomai 1 55 card

Guest dining 1 guest 500 cards

Chinese fried noodles 1 dish 1500 calories

Chinese fried rice 1 dish 950 calories

China Zhou

1 disc 300 cards

Chinese food:

White rice 200g 180 calories

Lotus leaf jiaozi 1 1200 card

Radish Cake 2 yuan 180 Card

Tongzai rice cake 1 330 calories

Steamed eggs 1 75 calories

Egg drop soup 1 bowl 70 calories

Porphyra soup 1 bowl 10 card

Dongguatang

1 bowl of 20 calories

Hot and sour soup 1 bowl 155 card

Boiled millet 1 branch 345 calories

Mapo tofu 1 dish 365 card

Fried cuttlefish 1 plate 155 card

Steamed cod 1 plate 360 calories

Crispy spicy chicken 1 560 card

Roast chicken 100 kg 300 calories

Braised chicken wings 65 kg

1 15 card

Braised chicken legs 1 only 300 calories

Fried chicken legs 1 only 3 10 cards

Shrimp fried rice 1 550 calories

Kung Pao Chicken Rice 1 509 calories.

Chicken and rice 1 330 calories

Chicken curry rice 1 550 calories

Beef brisket rice 1 serving 575 calories

Assorted risotto 1 min

705 card

Fried rice noodles 1 serving 275 calories

Guangdong fried noodles 1 930 calories

Assorted fried noodles 1 685 calories

Stir-fried three delicacies 1 435 calories

Fried vegetables 1 serving 165 calories

Fried beef with green pepper 1 serving 240 calories

Hot pot category:

Oil tofu 2 yuan 75 calories

Fish jiaozi

5 100 cards

Shrimp balls 5 calories 125

Fish balls 3 45 cards

Cod balls 3 26 calories

Salmon balls 5 46 calories

Crab fillet pill 5 50 calories.

Beef slices 1 plate 605 card

Mutton slices 1 board 175 card

Chicken slices 1 board 140 card

1 crab

100 card

3 shrimp 15 card.

Clam 5 calories 10

Chinese cabbage 100g10 calories

Vermicelli 1 serving 135 card

4. In fact, if you don't need to be precise. As long as you keep exercising every day, you don't need to calculate how much you consume. Is everything for health?

Energy consumption of common activities

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

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

PE

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

Play the piano and sing 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

three

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

Stand and rest.

four

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

8.9

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