A Comprehensive Guide to Calorie Management: A Precise Calorie Comparison Chart for Western Fast Food, Chinese Simple Meals, and Convenience Store Foods

Practical Calorie Chart

A simple way to remember the calories of Western-style takeout meals: 1. Fast food burgers average 450 calories. 2. Fried chicken of various flavors average 250 calories. 3. French fries of various flavors average 125 calories. 4. All sugary drinks average 120 calories.

KFC: Family Meal (9 pieces) 1865 calories, Colonel's Chicken Nuggets (1) 45 calories, Popcorn Chicken (125g) 420 calories, Chicken (3 pieces) 380 calories, Chicken Wing (1) 130 calories, Chicken Breast (1 serving) 250 calories, Chicken Drumstick (1) 230 calories, Whole Chicken Drumstick (1) 290 calories (Add 25% for each item with spicy flavor). Burger 1 Bacon Cheese Chicken (1) 460 calories, Burger 1 Chicken (1) 295 calories, Chicken Wrap (1 wrap) 615 calories, Mashed Potatoes (119g) 80 calories, French Fries (Small 117g) 330 calories, French Fries (Large 227g) 645 calories, Salad (Small 116g) 130 calories, Corn (1 serving 78g) 90 calories, Roast Chicken (1/4) 290 calories.

McDonald's: Big Mac (1) 495 calories, Cheeseburger (1) 315 calories, Double Cheeseburger (1) 430 calories, Filet-O-Fish (1) 360 calories, McChicken (1) 460 calories, Chicken McNuggets (1) 50 calories, Assorted Dipping Sauces (Average) 45 calories. French fries (small) 250 calories, French fries (medium) 325 calories, French fries (large) 450 calories, hash browns (1) 155 calories, apple pie (1) 260 calories, orange juice (small cup) 72 calories, milkshake (medium average) 375 calories, milkshake (large average) 520 calories, Diet Coke (1 cup) 1 calorie, Coke (small cup) 94 calories, Coke (large cup) 205 calories, Fanta (small cup) 120 calories, Sprite (small cup) 92 calories, Cappuccino (small cup) 53 calories, hot coffee (1 cup with creamer) 25 calories.

Pizza

Hut Pizza Hut: 2 slices of thick pizza (1/4 large) 550 calories, 2 slices of thin pizza (1/4 large) 480 calories, garlic bread (one serving) 400 calories, lasagna (210g) 260 calories, BBQ chicken nuggets (6 pieces) 600 calories.

Calorie breakdown of Chinese-style simple meals: White rice (200g) 180 calories, porridge (250g) 140 calories, Cantonese congee (one bowl) 395 calories, pork chop rice (one serving) 530 calories, chicken leg rice (one serving) 700 calories, chicken cutlet rice (one serving) 645 calories, fish fillet rice (one serving) 585 calories, curry rice (one serving) 585 calories, beef brisket rice (one serving) 575 calories, shrimp fried rice (one plate) 550 calories, Japanese bento box (one serving) 520 calories, steak meal (one main course) 34 calories. 5 calories, pork chop meal (one main dish) 320 calories, chicken leg meal (one main dish) 315 calories, potstickers (three) 170 calories, steamed bun (one) 280 calories, fried dough stick (one) 230 calories, sesame seed cake (one) 290 calories, radish cake (two pieces) 180 calories, tube rice cake (one serving) 330 calories, meatball (one) 365 calories, stinky tofu (one serving) 370 calories, chive box (one) 260 calories, meat bun (one) 270 calories, roasted corn (one) 345 calories.

Calories for noodle dishes: Dried noodles (one bowl) 400 calories, hot rice noodles (one serving) 140 calories, squid soup noodles (one bowl) 370 calories, fried sauce noodles (one bowl) 385 calories, conch rice noodles (one bowl) 220 calories, beef noodles (one bowl) 540 calories, wonton noodles (one bowl) 460 calories, pickled mustard greens and shredded pork noodles (one bowl) 400 calories, danzai noodles with egg, meatballs (one bowl) 310 calories, stir-fried udon noodles (250g) 400 calories, stir-fried rice noodles (one plate) 275 calories, meat soup rice noodles (one bowl) 350 calories.

Calories from soups and side dishes: Steamed egg (one serving) 75 calories, Chawanmushi (one bowl) 130 calories, Meat rice dumpling (one) 350 calories, Winter melon soup (one bowl) 20 calories, Seaweed soup (one bowl) 10 calories, Egg drop soup (one bowl) 70 calories, Miso soup (one bowl) 25 calories, Puff pastry soup (one bowl) 450 calories, Eel (one piece) 400 calories, Fried pork cutlet (one piece) 280 calories, Steamed cod (one serving) 360 calories, Puff pastry chicken (one) 560 calories, Duck soup (one bowl) 35 calories.

Calorie breakdown of convenience store food items: Original hot dog (90g) 250 calories, Hot Dog Burger (one serving) 481 calories, Pork Rib Rice (one serving) 644 calories, Japanese-style Cold Noodles (180g serving) 330 calories, Tea Egg (one) 73 calories, White Fungus and Lotus Seed Soup (one cup, 310g) 348 calories, Jelly (one 150g) 90 calories, Microwave Popcorn - Sweet Flavor (one bag, 114g) 390 calories, Microwave Popcorn - Butter Flavor (one bag, 114g) 405 calories, Microwave Popcorn - Cheese Flavor (one bag, 114g) 450 calories.

Practical Food Diary Form: Menstrual Cycle Weight Loss Method - Daily Food Diary. Records include weight, urination/excretion status (normal day/easy-to-lose-weight day/day of menstruation). Today's food times and records include: wake-up time, breakfast, lunch, dinner, exercise time, bedtime, mood record, precautions, and remarks.

Weight Record Sheet: Weight record sheet (one month/each unit is 0.2 kg/can be combined with basal body temperature). Measure your weight in the morning on an empty stomach. Photocopy the sheet and put it in your food diary, or post it on your room wall to record your physical condition and weight loss progress at any time.