The daily calories required by human body are related to the degree of physical activity. Generally speaking, a person with a standard weight of 60 kg needs 1500- 1600 calories a day at rest; If the activity is moderate, you need 1800- 2000 calories a day.
However, there is a wonderful phenomenon in the human body. When our food intake is insufficient, the human body will produce heat. This endogenous heat mainly comes from the decomposition of sugar and fat in the liver. The decomposition of liver sugar produces glucose, up to 180 g (equivalent to 720 kcal), while the decomposition of fat produces fatty acids and glycerol, which can be converted into glucose for cell use, and fatty acids can be converted into ketones.
Therefore, if a person has a lot of subcutaneous fat (obesity), adipose tissue is an internal energy source, which can decompose the heat needed for human metabolism, but generally speaking, at least 800 kilocalories (kilocalories) are needed a day to avoid endangering health.
Cal, also known as capital letter C, is most commonly used in food labels, which is equivalent to the energy required to raise 1 degree of water at standard atmospheric pressure. 1 calorie = 4. 1 85 joules. Small cards, also known as CAL, are more common in scientific research literature. 1000.
We often say how many calories you need for each meal. How many calories do you need every day?
You can calculate the calories you need for a day according to your gender, age, height and weight. The following is the calculation method:
Male: [66+ 1.38 x weight (kg)+5 x height (cm)-6.8 x age] x activity.
Female: [65.5+9.6 x weight (kg)+ 1.9 x height (cm)-4.7 x age] x activity.
The average person's activity ranges from 1. 1- 1.3, and the higher the activity, it may even be higher than the value of 1.3. For women who only sit in the office on weekdays, the amount of activity is about 1. 1, and the amount of exercise is about 1.
For example, a woman of 18 years old, with a height of 156cm and a weight of 46kg, needs 1580Kca| of calories every day.
Formula: [665+9.6x46+1.9x156-4.7x18] x1.2 =1580kca |
Calories and basal metabolic consumption
Generally speaking, adults need at least 65,438+0,500 calories a day to maintain their body function, because even if you lie still, your body still needs to be able to maintain body temperature, cardiopulmonary function and brain operation. Basal metabolic consumption varies with individual height, weight, age and gender.
Calories and weight loss
Controlling calorie intake and proper exercise are very effective ways to lose weight, and are also regarded as the healthiest way to lose weight by most doctors. This mechanism is very simple. When the daily energy intake is not enough to provide the energy consumed by the body, the body will call the sugar and fat stored in it. When fat is broken down and provides energy for the body, the process of losing weight begins. It should be noted that some doctors pointed out that the control of calorie intake should be gradual, so as to ensure that the human body can adapt for a long time. At the same time, the daily intake of calories is generally not less than 800 calories. Otherwise, the human body will make up for the lack of energy intake by reducing the body function, which usually leads to dizziness and fatigue, and the reduction of basal metabolic consumption will also affect the efficiency of weight loss.
The total calorie intake of a normal person should be 2000 calories a day, and people who exercise can increase it appropriately. The following table lists the daily intake of various ingredients and their calorie ratios: (Among them, each gram of fat contains 9 calories; Each gram of carbohydrate contains 4 calories; Protein contains 4 calories per gram).
Fat is less than 65g, and 585 calories are less than 30%.
Carbohydrate 300g 1200 calories 60%
Protein 47g 188 has 9.4% of heat.
Other 27 calories 2.6%
Control fat intake
Fat is an indispensable part of human body. Fat is divided into saturated fat and unsaturated fat. The problem with saturated fat is that it stimulates the body to increase cholesterol production. Unsaturated fat can only lower cholesterol in the blood. Fat cattle, pork and full-fat dairy products contain more saturated fat; Corn oil, sunflower oil, peanut oil, olive oil and vegetable oil are all unsaturated fats. The daily fat intake recommended by experts is 65g, which is equivalent to a piece of meat the size of a cigarette case.
Supplement the right amount of vitamins.
Vegetables and fruits contain a lot of vitamins and minerals, which are essential to supplement human energy. If you eat 6- 1 1 servings of carbohydrates every day (each serving is equivalent to a piece of bread), then you should eat at least 3-5 servings of vegetables (each serving is equivalent to a pot of lettuce) and 2-4 servings of fruits (each serving is equivalent to a medium-sized apple).
Heat consumed in exercise (heat, calculated by 60 kg person 1 hour exercise)
Aerobics 354
Badminton (Leisure) 266
Basketball (Competition) 472
Bicycle (Leisure) 236
Clean the house.
Dance 266
Running 472
Swimming (normal intensity) 472
Volleyball (Competition) 236
Walking 148
Bowling 177
Calories contained in food (calories)
Low-calorie area (people who lose weight come and eat with confidence)
Red tea and coffee (without sugar and cream) 0- 1 card
Tomato (100g) 19 calories Tomato 1 135g is about 25 calories.
Kelp (100g) 23 card
Mushrooms (100g) 28 calories
Wax gourd (100g) 7 cards
Celery (100g) 10 card
Asparagus 1 cup 145g 30 card
Bean sprouts 1 cup 125g 35 card
Chinese cabbage 1 cup 145g 30 calories
Carrots 1 72g 30 calories (vegetable soup is necessary, but it is best to put it in the back).
Broccoli 1 cup 125g 30 card
Celery 1 40g 5 card
Cucumber 6 pieces of 28g 5 cards
Mushrooms 1 cup 70g 20 calories
Mustard 1 cup140g 30 calories
Onion 1 cup 2 10g 60 calories (I often put it in vegetable soup, and many slimming soups contain onions).
Mung beans 1 cup170g 150 calories.
Green pepper 1 74g 15 card
Xuecai 100g 60 Card
Bamboo shoots100g 40 calories
Chinese cabbage100g 40 calories
Cabbage100g 40 calories
Bean sprouts100g 40 calories
Luffa 100g 40 card
Garlic 100g 40 calories (put a few in the soup, it still tastes)
Lettuce 100g 40 calories (often eat lettuce salad)
Wax gourd100g 40 calories
No more than 40 calories (2.5 Liang) per100g.
Vegetables suitable for weight loss
Broccoli, celery, Chinese cabbage, green pepper, mustard, cauliflower, garlic, lettuce, spinach, wax gourd, tomato, leek, lettuce, loofah, eggplant and string beans.
It is suggested that you blanch the vegetables with hot water first when making vegetable soup, so that the cooking time is short and the nutrition will not be lost.
In addition, you can put salt when eating.
Vegetable soup can't compare with cooking. Fried food not only lost most of its nutrients, but also increased its calories, even doubled it.
Calories are units for calculating calories. The food we eat will be converted into heat in the human body, providing us with the energy we need every day.
Reference index: the average adult male needs to consume about 2500 ~ 3000 calories a day, and the adult female needs about 2000 ~ 2300 calories a day. The above indicators are slightly different according to everyone's health status. It is recommended to consult a professional or doctor.
Drinks
Beverage calorie
Fresh milk 250ml 163
Skim milk 250 ml 88
High calcium and low fat milk 234ml 140
Chocolate milk 250ml 183
A glass of tomato juice is 35 pounds
A glass of natural orange juice is 80 pounds.
A cup of natural apple juice is 90%
A cup of chocolate (without sugar) is 30
A can of coke 1 10
Lemonade 350ml 136
Milk tea 350ml 104
Haolike 3 teaspoons, 15g 59
3 teaspoons of Avatar, 15g 45
A cup of black coffee/tea
Chocolate milkshake, a glass of 364
Where is the cloud? Get a milkshake and a 323.
A glass of beer is 95 pounds
A glass of champagne 190
Dim sum article
Dim sum calories
A shrimp dumpling
Sold a 42
Steamed rice rolls strips 56
A piece of pink fruit.
Chaozhou fen Guo Yijian 1 13
A piece of mangosteen beef 94
A piece of sparerib 37
Tie a piece of chicken
Barbecued pork (three cages) 94.
A piece of radish cake (fried) 80
A piece of spring rolls 136
Fast food
Food calorie
Hot dogs are 260 each.
A hamburger is 525.
One order of French fries 108
Fried chicken pi no.1 344
Spleen of a roast chicken 2 15
A bowl of instant noodles
Hot dog sausage strips 150
Fruit products
Fruit calorie
An apple is 55.
Oranges are 50 each.
Grapefruits are 40 each.
A 45 in Sydney
Bananas are 80 each.
Emperor bananas are 40 each.
Mango (big) one 125
Mango 1 (middle) 100
Cucumber: 15 calories (100g)
Corn cob: 196 calories (100g)
Cucumber+corncob: 2 1 1 calorie (100g)
30 kiwis each.
Avocado a 380
A 7 strawberry.
A litchi 1 1
Two cherries, five.
Hold up a 5.
Watermelon slices (240g) 40
A piece of Hami melon (240g) 60
A slice of fresh pineapple (120g) 50
Lemon 3 1 calorie (100g)
35 calories cantaloupe (100g)
35 calories of strawberries (100g)
Apricot 40 calories 7.8 mg (100g)
Peach 37 card 48/58 12.8mg sugar (100g)
A quarter of a 48-calorie cantaloupe (100g)
Figure 2: 43 kcal (100g)
One 105 kcal (100g) of corn.
Pear 38 calories 32/(100g)
Olive 80g 49 calories (100g)
Red Fuji Apple 85g 45 Card (100g)
Orange 42 calories (100g)
Apple 44 cards 1 (middle) about 55 (100g)
Grape 54 kazi 10 grain (large) about 120 (100g).
Tomato 18 calories (100g)
Chinese cuisine
Food calorie
White-cut chicken spleen a 200.
One serving of roast duck (120g) 356
Ten boiled shrimps 100
Crab meat (cooked)100g 120
Lobster meat100g 120
Belt (steamed) 100g100
Snacks+dessert
Food calorie
An ice cream cone 320
A ball of ice cream (refined) 103
A slice of black forest cake 340
Apple loquat piece 294
A bowl of red bean paste (250g) 376
Sweet biscuit
(Cream Sandwich) Two pieces 185
A piece of digestive cake
A piece of chocolate digestion cake 109
An acrylic frame 32
Western food supplies
Food calorie
Spaghetti with meat sauce is a 460 dish.
Italian pancakes are 300 each.
Roasted pork chop (fattened) one piece (90g) 300.
Roasted pork chop (defatted) one piece (60g) 135
Two fried pork chops (100g) 450
One piece of grilled steak 155.
Grilled steak (thin) three slices (90g) 175.
Smoked salmon100g 130
Oyster100g (excluding shells) 14
A vegetable salad for one person is 90 pounds.
A potato salad 460
A bowl of corn soup 260
A bowl of seafood soup
A slice of French bread costs 80 pounds.
Croissants 170
Japanese cuisine
Food calorie
Sushi Six Pack 630
parent-child relationship
(Japanese egg rice) A bowl of 550.
beef
(Japanese beef rice) A bowl of 480
Tempura costs 550 pounds for a guest.
Lamian Noodles (soy sauce flavor) a bowl of 430.
Lamian Noodles (Miso) A Bowl of 600.
Miso Shi Ru
(Tofu, kelp) A bowl of 60
Beef rolls are three yuan and 700 yuan.
A glass of Japanese wine 220
Pushao eel100g 340
Raw fish (cod)100g 75
Raw fish (salmon)100g 220
Raw fish (cuttlefish)100g 50
Raw fish (flounder)100g 90
Saury100g 240