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.
Walk slowly (4 kilometers per hour)
255 cards
Let's go (8 kilometers an hour)
555 card
Jogging (9 kilometers per hour)
655 card
Running (per hour12km)
700 calories
Bicycle (9 kilometers per hour)
245 cards
Cycling (per hour16km)
4 15 card
Cycling (2 1 km per hour)
655 card
Aerobic exercise (mild)
275 cards
Aerobic exercise (moderate)
350 calories
PE
300 calories
sit-up
432 card
Walking machine (6 kilometers per hour)
345 cards
climb the stairs
480 cards
Climbing stairs 1500 (not timed)
250 calories
Ladder climbing machine
680 cards
Swimming (3 kilometers per hour)
550 calories
tennis
425 card
handball
600 calories
swimming pool
300 calories
Golf (walking self-help club)
270 calories
roller skating
350 calories
Skiing in the suburbs (8 kilometers per hour)
600 calories
Activity items consume calories.
Drive 82 card
Co-operation
76 calories
Read 88 cards
Sleep in the afternoon
48 calories
watch TV
72 calories
see a movie
66 cards
dance
300 calories
Aerobic exercise 300 calories
rope skipping
448 card
Eat 450 calories
have a bath
168 card
go shopping
1 10 card
Buy 180 card
total/complete victory
228 card
do the laundry
1 14 card
iron clothes
120 card
wash the bowl up
136 card
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/kj
1 kcal = 4. 184 kcal