In order to lose weight effectively and safely, we must first know our daily calorie requirements.
Female - 1,800 calories
Male - 2,000 calories
To lose 1 kg every week, you would need to reduce your daily calorie intake by 1,000 calories or burn off this number of calories through exercise daily to attain the following daily calorie intake:
Female - 800 calorie
Male - 1,000 calories
Calories of Common Foods ...
Curry Chicken (1 bowl) 221g / 342 colorie
Nasi Lemak (1 plate) 210g / 494 calorie
Chicken Rice (1 plate) 382g / 607 calorie
Fried Kway Teow (1 plate) 250g / 510 calorie
Fried Carrot Cake (1 plate) 295g / 593 calorie
Minced Meat Noodles (1 bowl) 311g / 511 calorie
Fried Chicken Drumstick (1 piece) 400 calorie
Cheesecake 100g / 320 calorie
Tuna Submarine Sandwich (Regular) 1,420 calorie
Peanut Butter Sandwich 180g / 325 calorie
Bacon Doublecheese Burger 1,680 calorie
French Fries (large packet) 440 calorie
Chocolate Sundae (1 cup) 320 calorie
Coca Cola 368ml / 140 calorie
Milk Tea / Coffee 200ml / 80 calorie
Eat more Green Vegetables (boiled) and Fruits which are low in calories.
Have regular exercise. Calories can burn in one (1) hour -
Cycling 200 calorie
Dancing 230 calorie
Jogging 350 calorie
Yoga 200 calorie
Take Care of Our Health :)