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 calories consumed by the Millennium Sunshine Health Medical Campaign.

Walking slowly (4 kilometers per hour) 255 calories

Walk fast (8 kilometers per hour) 555 calories

Jogging (9 kilometers per hour) 655 calories

Running (per hour12km) is 700 calories.

Bike (9 kilometers per hour) 245 calories

Bicycle (16 km/h) 4 15 card

Bicycle (2 1 km/h) 655 cards

Aerobic exercise (mild) 275 calories

Aerobic exercise (moderate) 350 calories

Physical training 300 calories

Sit-ups 432 cards

Walking machine (6 kilometers per hour) 345 calories

Climb stairs 480 cards

Climbing stairs 1500 (not timed) 250 cards.

Ladder ladder 680 card

Swimming (3 kilometers per hour) 550 calories

Tennis 425 cards

Handball 600 calories

Billiards 300 cards

Golf (Walking Club) 270 calories.

Roller skating 350 calories

Skiing in the suburbs (8 kilometers per hour)

600 calories

Activity items consume calories.

Drive 82 card

Work 76 card

Read 88 cards

Nap 48 card

72 cards for watching TV

66 cards to watch movies

Dance 300 calories

Aerobic exercise 300 calories

Skipping rope 448 card

Boxing 450 calories

Bath card 168

Shopping card 1 10

Shopping card 180

Clean card 228

Laundry card 1 14

Ironing 120 card

Dishes 136 card

Flower arrangement 1 14 card

Sawn wood 400 calories

Ride 350 calories

Walk the dog 130 card

240 outgoing cards

Copy the contents of this site, please indicate that it 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. 1x (basic heat required for basic metabolism of human body+heat required for activities).

Daily caloric requirement of adults = 1. 1x (basic caloric requirement for basic metabolism of human body+caloric requirement for activities).

Basic heat calculation age calculation formula of basic metabolism of human body

female

18-30 years old 14.6x weight (kg) +450

3 1-60 years old, 8.6x weight (kg) +830

Over 60 years old, 10.4 times body weight (kg) +600

man

18-30 years old 15.2x body weight (kg) +680

3 1-60 years old 1 1.5x body weight (kg) +830

Over 60 years old, 13.4 times 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

Heavy physical 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 kcal/kj 1 kcal = 4. 184 kj.