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

Energy (calories) contained in food

White rice 1 bowl (140g) 180 calories.

White steamed bread (1) 280 calories

Pancake100g 333 calories

Yangchun noodles 392 calories

Instant noodles 1 package 100g 470 card

Fried dough sticks 1 230 card

Bread (salty)100g 274 calories

Whole milk 1 cup 200g 120 calories

Eggs 1 (boiled, 58g) 86 calories.

Sausage100g 508 calories

Mutton (cooked)100g 2 15 calories

Pork (fat)100g 8 16 calories

A chicken leg 69g 18 1 card.

Celery 100g 10 card

Cabbage100g 40 calories

Watermelon 100g 20 card

Apple 100g 44 Card

Banana 100g 84 card

Pinke potato chips green jar 1072 card

Chocolate1100g is about 550 calories.

Watermelon seeds (fried)100g 555 calories

Milk toffee100g 366 calories

An ice cream sundae contains 250 calories.

95 grams, 255 calories of traditional egg tart.