General female 2 100-2300, male 2400-2700. Those who are tired of work, such as construction workers, will be given 300 calories. The distribution of three meals should be 3: 4: 3.
Take healthy adult women as an example, each meal should consume 600-650 calories, which is equivalent to 10- 12 black sesame dumplings, 12- 15 dumplings or 4 spring cakes with bean sprouts and shredded pork sauce. Eating hot pot is equivalent to 50 grams of mutton, 50 grams of fat beef, 50 grams of various vegetables 150, 50 grams of tofu, plus a sesame seed cake and a bowl of thick mutton soup.
Men should consume more calories per meal than women, about 680 ~ 800 calories, which translates into about a quarter more food than women, that is, 12 ~ 15 black sesame dumplings, 15 ~ 20 jiaozi, 5 ~ 6 spring cakes with bean sprouts and shredded pork, or 60 grams of mutton.
Note: for every kilogram of fat lost, the human body needs to consume 7700 calories. Another way of saying it is 7200 calories. People who love to lose weight, especially young women, please count.
Swimming: Consume 175 calories every half hour. It is a kind of exercise with coordinated whole body movements, which is very beneficial to enhance cardiopulmonary function and exercise flexibility and strength. It is also beneficial to the recovery of postpartum body shape of patients and women. This is a good exercise for the elderly and the weak.
Track and field: You can consume 450 calories every half hour. It can make the whole body get exercise.
Basketball: It consumes 250 calories every half hour. It can enhance flexibility and strengthen cardiopulmonary function.
Bicycle: It consumes 330 calories every half hour. It is very beneficial to the heart, lungs and legs.
Jogging: Burn 300 calories every half hour. Beneficial to heart, lung and blood circulation. The longer you run, the more calories you burn.