Jenis Makanan Saiz Kalori Jenis makanan Saiz Kalori

Tinggi Kalori
Makanan Tinggi Lemak
Nasi goreng (telur, ayam + sayur) 1 pinggan 330
Hamburger saiz biasa 11.8 39
Mi bandung 1 mangkuk 450
Hot dog 14.5 54
Kueh tiau bandung 1 mangkuk 450
Kentang goreng, 20-25 keping 12.3
Mi hoon bandung 1 mangkuk 450
Keropok kentang 1 aun 10.1 61
Mi kari 1 mangkuk 410
Mentega/majerin, I sudu teh 4 94
Nasi dagang 1 pinggan 250
Sos salad 1000 Island 2 sudu makan 85
Nasi briyani 1 pinggan 245
Kek keju (cheesecake) 16.3 57
Nasi minyak 1 pinggan 245

Nugget ayam + French fries 5 keping 177

Piza dengan ayam dan nenas 2 keping 188

Sandwic ayam dengan salad 1 keping 168

Makanan Rendah Lemak Sandwic ikan + salad 145

Kacang hijau- direbus = cawan 0.2 9 Spageti dgn keju + sos daging 1 mangkuk 440

Roti - 1 keping 1.1 16 Roti bun + fish cake goreng 1 biji 145

Oatmeal- 1 cawan 2.4 15 Burger keju 1 biji 124

Buah epal- I biji 0.5 6 Burger Lembu 1 biji 125

Ubi kentang- 1 biji dipanggang 0.2 1 Pizza sayur2an 2 keping 186

Hot dog 1 biji 82

Sate lembu 5 cucuk 60

Sate kambing 5 cucuk 55

Sangat Tinggi Kalori Sate ayam 5 cucuk 50

Ayam goreng coleslaw + mash
3 ketul 585
potato + french fries + bun
Ayam goreng coleslaw + mash
2 ketul 465
potato + french fries + bun
Sederhana Kalori
Sayap ayam + 'french fries' 3 keping 297
Nasi Lemak 1 pinggan 230

Nasi Ayam 1 pinggan 250

Mi sup 1 mangkuk 263

Mi goreng 1 pinggan 170

Mi hoon goreng 1 pinggan 170 Tinggi

Kueh tiau goreng 1 pinggan 170 Bingka ubi kayu 100

Roti canai 1 keping 95 Vadai kacang dal 1 keping 60

Roti telur 1 keping 135 Lepat pisang 1 keping 93

Capati 1 keping 100 Cekodok pisang 1 keping 71

Rawadosai 1 keping 85 Kuih kasturi 1 keping 72

Diosai 1 keping 80 Talam ubi kayu 1 keping 93

Tepung bungkus 1 bungkus 85

Bidaran 69

Rendah Kalori Kuih bom 1 biji 63

Idlii 1 keping 75 Seri muka 99

Putu mayam 1 keping 50 Bingka tepung beras 100

Pulut panggang 83

Kuih koci pulut putih 82

KUIH MUIH : Kuih koci pulut hitam 82

Sangat Tinggi Kuih kasui 103

Mysore pak 1 keping 90 Yau-car-kue 70

Laddu 1 biji 70 Apam balik 115

papadam 1 keping 60 Donut 75

Pulut kacang 1 mangkuk (K) 585 Pau kacang merah 80

Pau ayam 85

Kesari 60

Apam gula hangus 50

Sederhana

Kuih sagu 1 keping 92

Pisang goreng 1 keping 65

Kastard jagung 1 keping 93

Popia 1 keping 51

Pudding jagung 1 keping 90 Rendah

Kuih kacang 1 keping 19 Kerepek ubi 1 keping 11

Putu kacang 1 keping 20 Kuih telur labah 1 keping 10

Cucur badak 1 keping 29 Kuih bangkit sagu 1 keping 4

Emping 1 keping 20 Kuih bangkit 1 keping 3

Tapai 80 Kuih karas 1 keping 8

Kuih lapis 87 Kuih buah Melaka 1 biji 15

Kuih lompang 86 Kuih buah rotan 1 biji 3

Rempeyek 15 Karipap mini 8

Kuih bakul 25 Bahulu cermai 6

Dodol 22 Tat nenas 5

Wajik 23 Kuih bawang 4

Halwa 50 Kuih kapit 4

Cucur udang 54 Kuih lidah kucing 14

Ketayap 65

Karipap 40

Keria 38

Apam 27

ACTIVITY(10 mins) Calories ACTIVITY(10 mins) Calories

Lost Lost

Badminton, social, general 60 Basketball, shooting baskets 60

Bicycling, <10mph, leisure 52.8 Basketball, game 106.4

Bicycling, 12-13.9mph, moderate effort 106.4 Cleaning, moderate effort 46.4

Bicycling, 10-11.9mph, light effort 80 Cooking or food preparation 33.6

Jogging, general 93.6 Gardening, general 57.5

Rope jumping, slow 106.4 Sweeping 52.8

Walking, 3.0 mph, moderate pace 46.4 Washing dishes 27.2

Walking, upstairs 106.4 Shopping 43.2

Brushing teeth 30.4

Watching TV 12.8

Your 10-Minute Cardio Blast

To get the most out of 10-minute cardio workouts, you want to focus on working harder than usual.  The following workout
offers some ideas for how you can work hard during the time you have.

 1 minute - Brisk walk or march in place

 1 minute - Light jog outside, around the house or in place

 1 minute - Jumping jacks

 1 minute - Long jumps - jump forward, landing with both feet

 1 minute - Light jog

 1 minute - Jumping jacks

 1 minute - Squat and kick, alternating legs

 1 minute - Light jog

 1 minute - Long jumps

 1 minute - Brisk walk to cool down

Cardio/Strength Blast - Put it All Together 

 If you do have more time, you can combine these workouts together into a fun, challenging
circuit that hits all your major muscle groups:

At Home In the Gym

Warm-up: 10-minute brisk walk around the block
Running/Walking: 1 mile (approx. 10 min)
Total Body Circuit: 10 minutes
Alternate 1 min. jump rope with 2 min. jumping jacks for 10
min.
Total Body Circuit: 10 minutes
Warm-up: 10-minute walk on treadmill -2.5 to 3.0 mph
Running/Walking: 1 mile on treadmill at 4-6 mph (approx. 10
min.)
Total Body Circuit - Gym: 10 minutes
Stair climbing: 10 minutes
Total Body Circuit - Gym: 10 minutes
Women's Nutrition Guide

Your results for the Women's Nutrition Guide Calorie Calculator

These results will help you to know how many calories you need to maintain your current weight, and the number of calories
needed per day to achieve your goal weight in a healthy, steady manner.

You need 1864.8 calories per day to maintain your current weight without exercise.

You need 1673.3 calories per day to reach your goal weight slowly and maintain that weight without exercise.

If you reduce your current caloric intake to 1364.8 calories per day you will lose one pound per week without exercise.

If you increase your current caloric intake to 2364.8 calories per day, you will gain one pound per week.

Exercise and Calorie Needs

If you exercise for 30 minutes each day, you may increase your caloric intake to 2085.9 calories per day and still maintain
your current weight.

If you exercise for 60 minutes each day, you may increase your caloric intake to 2362.3 calories per day to maintain your
current weight.

If you exercise for 30 minutes each day, you will be able to reach your goal weight with 1871.5 calories per day.

If you exercise for 60 minutes each day, you will be able to reach your goal weight with 2119.1 calories per day.

Macronutrients

The United States Department of Agriculture suggests that approximately 50 percent of your calories come from
carbohydrates, about 30 percent from fats, and approximately 20 percent from protein sources. One gram of protein has
about four calories, one gram of fat has about nine calories, and one gram of carbohydrate has about four calories.

You need 233.1 grams of carbohydrates, 61.5 grams of fat, and 93.2 grams of protein per day for 1864.8 calories to
maintain your weight of 160 pounds.

You need 209.2 grams of carbohydrates, 55.2 grams of fat, and 83.7 grams of protein per day for 1673.3 calories to
maintain your goal weight of 115 pounds. I'm sorry, but our Nutrition Guide requires that you have javascript turned on in
your browser.

Catatan :

Perlu kurangkan 800 kalori tiap hari utk hilang ½ kilo per minggu

60 minutes

Basketball –shooting basket 358

Non-game, General 477

Badminton Social Singles and Doubles, General 537

Bicycling 12-13.9 Mph, Leisure, Moderate Effort/General 636

 <10 Mph, Leisure, To Work or for Pleasure 318

General 636

Cooking/Food Preparing 199

Standing or Sitting or In General, Manual Appliance 159

Quiet Sitting Quietly and Watching Television 80

Shopping 183

Showering 159

Eating 119

Cleaning house 238

Watering garden 119

Dressing 159

Teaching 183