Calorie is an energy unit, which is still widely used in nutrition measurement and fitness manual. The international standard unit of energy is joule. Generally speaking, there are two kinds of calories:
Calories, also known as capital letter C, are most commonly used in food labels, which is equivalent to the heat required to raise 1 g water from 14.5 degrees Celsius to 15.5 degrees Celsius at1855 joules,/kloc-0.
Small card, also known as cal, is common in scientific research literature, 1000 small card = 1 big card.
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 energy intake and proper exercise are very effective ways to lose weight, and most doctors think it is the healthiest way to lose weight. 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 energy intake should be gradual to ensure that the human body can adapt to it for a long time, and the energy intake per day is generally not less than 800 calories, otherwise the human body will make up for the lack of energy intake by reducing its body function, which will usually lead 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).
Energy consumption during exercise (calories, calculated by 1 60kg of exercise per hour)
Walking, dancing, cleaning the room, exercise bike (leisure)
148 266 207 354 236
Badminton (Leisure) Bowling Basketball (Competition) Volleyball (Competition) Swimming (Normal Intensity)
266 177 472 236 472
60-minute calorie consumption scale for various sports.
Shopping 1 10 kcal swimming 1036 kcal
Cycling 184 kcal bathing 168 kcal
Driving 82 kcal ironing 120 kcal
Playing tennis is 352 calories and washing dishes 136 calories
Watching movies, 66 calories, climbing stairs, 480 calories.
Walking the dog 130 kcal laundry 1 14 kcal
240 calories for outing and 228 calories for cleaning.
Aerobics is 252 calories and skipping rope is 448 calories.
Boxing 450 calories, nap 48 calories.
Learning 88 calories and dancing 300 calories.
76 calories for work and 255 calories for walking.
Golf 186 calories, 555 calories.
Watching TV 72 calories jogging 655 calories
Playing table tennis is 300 calories and running is 700 calories.
276 calories for cycling and 300 calories for physical training.
Skiing 354 calories, fitness 300 calories.
Flower arrangement 1 14 kcal kungfu 790 kcal
Shopping 180 calories Sit-ups 432 calories
Energy (calories) contained in food
First, the main meal (a bowl)
Curry rice is 640 calories
Assorted fried rice 78 1-800 calories
Assorted pizza100g 2 10-300 calories
Yangchun noodles 392 calories
Beef noodles 540 ka
Spaghetti 1 serving 470 grams is about 500- 700 calories.
Assorted fried noodles 860 calories
Sauerkraut and shredded pork noodles 400 calories
Zhajiang noodles 385 calories
Seafood 357 calories
Ham and rice 690 calories
Roasted cabbage 149 calories
Fried pork slices 302 calories
Beef and vegetable soup 362 calories
Rougoubao 263 card
Assorted egg package with 227 calories.
Chicken rice 7 13 card
Seafood soup 192 card
Rib rice noodles 480 calories
Chaotic surface 560 card
Shredded pork noodles 440 calories
Instant noodles100g 470 calories
Second, the staple food (1)
White rice140g 2 10 calories
Bai mantou 280
Pancakes 100 333
Steamed bread (steamed) 100 233
Han Juan 100 2 17
Steamed buns are 5 for 200.
Meat buns 1 250
Jiaozi 10 420
Treasure 1 200
Curry jiaozi 1 245
Pork dumplings 1 40
Omelet 1 part 255
Bean paste bun 2 15
Fresh meat packaging 225-280
Barbecued pork bun 160
Pan Xiao fried dumplings 2 220
Leek box 260
Spring rolls 100g 463
Sesame cake100g 326
Fried dough sticks 1 root 230
Peanut bean curd 1 bowl 180
Sam sun bean skin 100g 240
Steamed dumplings 100g 238
Baozi stuffed with juicy pork 100g 238
Pancakes 100 225
Baishuiyangtou 100 193
Love me 100 190
White toast 1 piece 130
Shrimp dumplings 1 piece 37
Steamed rice rolls 1 strip 66
Chaozhou pink fruit 1 1 13
Sushi 6 pieces 630 pieces
Parent-child well 1 bowl 550
Sauce soup 1 bowl 60
Potato cake 1 120
Rice noodle soup 1 bowl 185 card
Vermicelli 100g 335 calories
Vermicelli100g 64 calories
Bean jelly100g 37 calories
Vermicelli 100g 336 calories
A bowl of rice noodles with meat soup is 350 calories.
A bowl of rice noodle soup 185 calories
A bowl of fried rice noodles is 275 calories.
Guangdong porridge 400 calories
Preserved egg lean meat porridge 367 calories
Fish rice balls 1 205 card
Bean jelly (with seasoning)100g 50 calories
Yuba skin 100g 489 calories
Yuba100g 489 calories
Bean curd skin 100g 409 card
Guilin sufu100g 204 calories
Bean curd silk 100g 20 1 card
Kaoru Miki 100g 153 card
Bean curd 100g 15 1 card
Oil tofu 1/4 yuan 80
Cowpea100g 340
Kidney bean 100g 336
Boxed tofu 400g 252
Yuba 100g 387
Sweet bamboo 100g 339
Branches and bamboo 20 grams 77
Tofu flower 100g 62
Tofu bubbles 1 20 pieces
Red beans 100g 34 1
Soybean100g 400
Hunan and Jiangxi 100g 147 card
Dried bean curd 100g 140 card
Southern milk 100g 138 card.
Dried vegetables 200g 136 calories
Sufu (white) 100g 133 card
Stinky tofu 100g 130 card
Beidoufu100g 98 calories
Yogurt100g 67 calories
South tofu100g 57 calories
Dried sweet potato100g 6 12 calories
Potato flour100g 337 calories
Sweet potato powder100g 336 calories
Barley100g 307 calories
Sweet potato (white heart)100g 64 calories
Sweet potato (red heart) 90g 99 calories.
Tofu brain (marinated)100g 47 calories
Soybean juice (raw) 100g10 calories
320 calories of protruding mung beans.
Red bean stuffing100g 274 calories
Fried liver 100g 96 calories
Camellia oleifera100g 94 calories
Tea soup100g 92 calories
Red bean porridge 100g 6 1 card
Douchi100g 244 calories
Black roulette a string of 90 cards.
A string of pig blood cakes 130
A string of fishplates 60
A bunch of corn cob 100
Gong Wanchuan Yichuan 100
Mushroom balls, a string of 90.
Egg balls, a string of 90.
Naduozi Yichuan 70
Chicken spicy roll a bunch of 70
Lobster stick a string of 95
Wuwei pills, a string of 80.
Vegetable salad 1 guest 90
Potato salad 1 guest 460
Corn soup 1 guest 260
Seafood package 1 guest 240
Bacon sandwich 1 guest 390
Hot dog 1 only 360
Three. Snacks (100g)
Brown sugar100g 389 calories
Rock sugar100g 397 calories
Popcorn 100 459 card
Xia wei county 1 Pack 432 Card
Baked corncob 1 Pack of 524 calories
Chocolate100g 550 calories
Chocolate doughnuts 1 package 28 1 card
Popcorn100g 459
Potato chips100g 555
Pinke potato chips green 1072 card
Pink potato chips silver 840 calories
Pink potato chips are 270 calories smaller than silver
Pinke potato chips
Small green, red and orange cans 340
Potato chips 1 box/1072 card/1/card
Fresh jujube 100g 122 card
Dried jujube100g 264 calories
Dry early 100g 298
Jinsixiaozao 100g 322
Jujube100g 145
Seedless candied dates100g 320
59 grams of red dates, 228 calories
Black dates 98 grams 228 calories
Half a cup of shredded coconut 25g 150
Melon seeds 100g 564 calories (fat content nearly 50%)
Pine nuts100g 698 calories
Pine nuts (fried) 3 1g 6 19 card
Sunflower seeds (fried) 52g 6 16 calories
Sunflower kernel100g 606 calories
Hazelnut (fried)
Hazelnut kernel 100 542
Pistachio nuts 19 150 card
Peanut kernel (fried)100g 58 1 calorie
Peanut 18 122 card
Walnut kernel 100g 627 calories (fat content is about 58%)
Broad bean 10- 13 62 card
Cashew nuts1530g100g510 calories.
30 almonds 30g 170
Pumpkin seeds (fried)100g 566 calories
Watermelon seeds (fried)100g 555 calories
Almond 100g 5 14 card
Almonds are about 18 150 calories.
Ginkgo biloba100g 355 calories
Chestnut (dry) 73g 345 calories
Lotus seed (dry)100g 344 calories
Chestnut 100g 185 card
Spiced dried bean curd100g 380 calories
Beef jerky100g 475 calories
Raisins100g 307-350 calories
Preserved Apple100g 336 calories
Peach100g 3 10 calories
Preserved watermelon100g 305 calories
Dried apricots100g 329 calories
Preserved Begonia100g 286 calories
Peony bark 100g 32 1 card
Dry longan 37 grams 273 calories
Longan meat 100g 3 13
Persimmon 97 grams 250 calories
50g dried pineapple 120 calories
Pei-Mui Chan, 50 grams, 40 calories.
Each prune contains 15 calories.
25 calories bigger
Sour ebony 50g 120 calories
Shredded squid100g 380 calories
30 grams of shredded cod 9 1.5
50 grams of dried mango, 80 calories
Two 40-gram 65-calorie mutton soup.
Cranberry pie150g 470 calories
Shaqima 20 grams 98 calories
Pudding 150 card.
Add Xianbei 100g 430 calories.
Cream, fruit and eggs, 300 calories in chunks.
Cream puffs 200 calories.
A digest cake card of 1 10.
Cookies100g 470-500 calories
VC biscuit100g 572 calories
Calcium milk biscuit100g 444 calories
Cookies100g 546 calories
Calcium milk biscuit100g 446 calories
Soda biscuit100g 408 calories
Waffle cookies100g 528 calories
Pineapple beans100g 392 calories
50g Tongluo Shao 140 calories
Mashu 50 120 card
Cotton candy 35g 140 calories
Milk toffee100g 366 calories
Sesame peanut candy 3 calories 160
30 grams of chocolate 150 calories
Fruit fudge 4 calories 150
Peanut candy 2 yuan 150 card
Fruit juice candy 6 calories 150
Ice cream, drinks and wine
Fruit juice ice pack 1 80 card
Vanilla cone trumpet 230 calories
Medium 350 cards
Big 4 10 card
Chocolate cone 240 calories
Medium 360 cards
Ice foam black tea (cold drink) 60
Freezing point (cold drink) 60
Iced bubble tea (cold drink) 160
Jelly (cold drink) 260
Unified pudding (cold drink) 380
High fiber coconut (cold) 100
Unify fresh cheese (refrigerated) 185
Coffee jelly (cold cream) 120
Unify a lot (cold) 180
Evenly flavored juice milk
(cold) 130
Soy milk150g 250
Caoda Yogurt 180 230
Original yogurt 180 230
Butterfly (cold) 65 100
Keguomei tomato juice
(cold) 300 cubic centimeters 60
Lvli orange juice
(cold) 900cc 5 10
Green guava juice
(cold) 900cc 5 10
Bamboo shoot juice (cold) 90 250
Shashasha (cold) 200 320
Coke lamp
(Cold) 355 cubic centimeters 4
Sprite soda
(cold) 355cc 135
Aldo (cold) 150cc 90
Gudao kumquat lemon
(Cold) 340ml 200
Iced black tea 375cc 120
Bolang coffee
(cold) 250g 100
Gu Dao guizu milk tea
(cold) 340ml 150
Fruit iced wine
(light) 355cc 200
Mint tea (iced) a cup of 60
Pomegranate black tea (iced) a cup of 60
A cup of foam tea (cold) is 60.
A cup of orange juice tea (ice) is 90 pounds.
Coconut juice (cold) 4 10g 180
Ice cream biscuit
(freezing point) 75g 180
Corn ice cream popsicle 155
Juice popsicle 3 240
Diamond ice 1 220
Taro ice cream 80g 170
Ice cream 100 200
Cone 1 290
An ice cream sundae 250.
Taro milk popsicle a 200.
Chocolate ice cream is 280 each.
Baiji pudding ice cream 200
Vanilla ice cream 75g 180
Taro and sweet potato ice 85g 140
Lover crispy popsicle 90g 120
A watermelon stick 140
Milk peanut
(iced drinks) 340g 600
Hongdou jiaozi
(iced drinks) 260g 300
Pearl circle
(iced drinks) 260g 240
Peanut kernel soup
(Hot products) 320g 560-580
Eight-treasure porridge 380g 440
Sweet potato taro balls sweet soup 220
Mung bean soup 350g 220
Hot cocoa 375ml 180
Sesame milk tea a pot of 345
A bowl of mung bean jiaozi 220
A bowl of red bean sweet dumplings 255
Heavyweight crispy chocolate+ice cream
250-350 calories
Medium-weight crispy chocolate
170-220
Light fruit juice+fruit granules
90- 140
Full-fat ice milk, yogurt ice cream.
180-200
Milk and bean popsicles 160- 190
Milk _ starch popsicle 160- 190
Condensed milk popsicle 90- 120
A can of coke 145 calories.
A can of soda is 140- 150 calories.
A can of tomato juice contains 45 calories.
A glass of apple juice, calories 120.
A glass of grape juice
Lemon juice 60
Orange juice 1 10 calories
Pineapple juice 140 calories
Aperitif 65
Pink girl JIU 105
Golden arms glistened.
500ml 1 150
Rongjiu 300ml 575 card
Polaroid a bottle of 705 calories.
Taiwan beer 355cc 120 card
Beer cans 150 cards
Dark beer 360cc 160 card
Wine120ml 95
White wine 0.6L 450 calories
Shaoxing wine 100 ml 9 1.6
Chennian Jiu Shao 100 ml 102.8
Kaoliang liquor 100 ml 324.8
Japanese wine 1/2 cups 1 10
Brandy 30 ml 70 degrees
Tea 1 cup
Lactic acid beverage 350ml 154
Vitachun pulp 1 cup 55
Sweet soybean milk 250ml 120
Chrysanthemum tea 250 ml 90 degrees
Ribena 70 ml 160