Note: For every kilogram of fat lost, the human body needs to consume 7700 calories (another way of saying it is 7200 calories). Please do the math yourself. \x0d\ 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. \x0d\ track and field: You can consume 450 calories every half hour. It can make the whole body get exercise. \x0d\ Basketball: Consume 250 calories every half hour. It can enhance flexibility and strengthen cardiopulmonary function. \x0d\ Bicycle: It consumes 330 calories every half hour. It is very beneficial to the heart, lungs and legs. \x0d\ Riding: Consume 175 calories every half hour. Conducive to the exercise of thighs and will. \x0d\ water skiing: 240 calories are consumed every half hour. It has a good exercise effect on the muscles of the whole body, limbs and balance ability. \x0d\ Golf: Consume 125 calories every half hour. Its exercise effect comes from long journey and hitting the ball when necessary. If you can persevere, it is very beneficial to keep the lines beautiful. \x0d\ Jogging: Consume 300 calories every half hour. Beneficial to heart, lung and blood circulation. The longer you run, the more calories you burn. \x0d\ Walking: 75 calories are consumed every half hour. Conducive to the enhancement of cardiopulmonary function, can improve blood circulation, exercise joints and help to lose weight. \x0d\ Roller skating: Consume 175 calories every half hour. Can enhance the flexibility and strength of the whole body. \x0d\ Skipping rope: 400 calories are consumed every half hour. This is a bodybuilding exercise that can improve people's posture. People over 35 should not jump rope too hard. \ x0d \ squash: Consume 300 calories every half hour. Can exercise leg flexibility, lose weight and improve speed. But people with poor heart and lung function should not engage in this sport. \x0d\ Tennis: It consumes 220 calories every half hour. This is an intense exercise, which can exercise cardiopulmonary function and flexibility. \x0d\ table tennis: consumes 180 calories every half hour. It is full-body exercise, which is beneficial to the heart and lungs and can exercise the movement and coordination of the body's center of gravity. \x0d\ Volleyball: It consumes 175 calories every half hour. It mainly enhances flexibility, resilience and physical strength, and is beneficial to the heart and lungs. \x0d\68kg/ 1h (calories consumed by a 68kg person per hour) \x0d\ Climbing stairs 1500 level (not counting) 250 calories \x0d\ Walking fast (8km per hour) 555 calories \x0d\ Running fast (per hour/kloc) X0d\ Cycling (2 1 km per hour) 255 calories \x0d\ Jogging (9 km per hour) 655 calories \x0d\ Swimming (3 km per hour) 550 calories \x0d\ Aerobic exercise (mild) 275 calories \x0d\ Aerobic exercise (mild) X0d\ Roller skating 350 calories \x0d\ Skipping rope 660 calories \x0d\ Country skiing 600 calories (every 8 kilometers \x0d\ i. The function of heat \x0d\ Heat comes from carbohydrates and fat, protein \x0d\ Carbohydrate generates heat energy =4 kcal/g \x0d\ protein generates heat energy = II. Thermal unit \x0d\ kcal, kilojoule \x0d\ 1 kcal =4. 184 kilojoule \x0d\ 1 kcal: it can make 1 ml water rise 1. \x0d\ III。 Adult Daily Calories \x0d\ Adult Daily Calories =\x0d\ Basic Calories of Basic Metabolism of Human Body+Calories of Physical Activity+Calories of Digesting Food. \x0d\ calories required for digesting food = 10%x (minimum calories required for basic metabolism of human body+calories required for physical activity) \x0d\ calories required for adults daily = 1. 1x (minimum calories required for basic metabolism of human body+calories required for physical activity) \x0d\ Male: 9250- 10090KJ \x0d\ Female: 7980-8820KJ \x0d\ Note: The daily calories provided by food should not be less than 5000KJ-7500KJ, which is a simple algorithm for maintaining the minimum energy for normal life activities \x0d\ and the basic calories needed for basic metabolism \ Male. 6x weight (kg)+830 \ x0d \10 Over 60 years old. 4x body weight (kg) +600\x0d\ male \x0d\ 18-30 years old 15. Twice body weight (kg) +680\x0d\3 1-60 years old1.5 times body weight (kg) +830\x0d\60 years old 13.4 times body weight (kg)+490. Generally speaking, one kilogram of fat contains about 7000 calories. In other words, to lose one kilogram of fat, the body must lose 7000 calories. So how to achieve this energy deficit of 7000 calories? Some people choose to control their diet. If you only control your diet to achieve energy deficit, you must consume less 1000 calories a day to meet the requirements. Generally speaking, the daily food intake should be halved. However, scholars argue that the daily intake of food calories should not be less than 1000 calories, because in the case of insufficient energy intake, the human body will consume protein in itself and decompose protein into energy supply in the body. In severe cases, it will lead to the gradual loss of protein in myocardial and vascular smooth muscle, leading to cardiovascular diseases. The best way to lose weight is that 50% of the energy deficit is achieved by controlling diet, and the other 50% is achieved by exercise. Exercise can not only consume energy, but also ensure that protein will not be lost.