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| Gewicht | 90 | kilogram | |||
| joggen | wandelen | zwemmen | fietsen | ||
| 12 km/uur | 5 km/uur | intensief | 19 km/uur | ||
| verbruik in k. cal per minuut | 18,0 | 5,2 | 15,0 | 9,0 | |
| minuten | minuten | minuten | minuten | ||
| bevat | joggen | wandelen | zwemmen | fietsen | |
| k.cal | 12 km/uur | 5 km/uur | intensief | 19 km/uur | |
| Extraatjes | |||||
| Portie frites | 470 | 26 | 90 | 31 | 52 |
| eetlepel mayonaise | 110 | 6 | 21 | 7 | 12 |
| eetlepel fritesaus | 55 | 3 | 11 | 4 | 6 |
| eetlepel ketchup | 15 | 1 | 3 | 1 | 2 |
| bitterbal | 45 | 3 | 9 | 3 | 5 |
| broodje hamburger | 380 | 21 | 73 | 25 | 42 |
| frikadel | 210 | 12 | 40 | 14 | 23 |
| kroket | 160 | 9 | 31 | 11 | 18 |
| minipizza | 290 | 16 | 56 | 19 | 32 |
| sauzijzebroodje | 310 | 17 | 60 | 21 | 34 |
| handje chips | 55 | 3 | 11 | 4 | 6 |
| eetlepel pindas | 130 | 7 | 25 | 9 | 14 |
| plak ontbijtkoek | 60 | 3 | 12 | 4 | 7 |
| plak cake | 130 | 7 | 25 | 9 | 14 |
| gevulde koek | 260 | 14 | 50 | 17 | 29 |
| punt vruchtenvlaai | 170 | 9 | 33 | 11 | 19 |
| punt slagroomgebak | 270 | 15 | 52 | 18 | 30 |
| roomijsje | 180 | 10 | 35 | 12 | 20 |
| magnum | 260 | 14 | 50 | 17 | 29 |
| candybar | 240 | 13 | 46 | 16 | 27 |
| reep chocolade | 230 | 13 | 44 | 15 | 26 |
| Drinken | |||||
| glas volle melk | 95 | 5 | 18 | 6 | 11 |
| glas halfvolle melk | 70 | 4 | 13 | 5 | 8 |
| glas magere melk | 60 | 3 | 12 | 4 | 7 |
| glas karnemelk | 45 | 3 | 9 | 3 | 5 |
| glas frisdrank | 55 | 3 | 11 | 4 | 6 |
| glas frisdrank light | 0 | 0 | 0 | 0 | 0 |
| glas vruchtensap | 50 | 3 | 10 | 3 | 6 |
| glas bier | 80 | 4 | 15 | 5 | 9 |
| glas maltbier | 45 | 3 | 9 | 3 | 5 |
| glas wijn / jenever | 70 | 4 | 13 | 5 | 8 |
| Olie en vet | |||||
| theelepel boter | 40 | 2 | 8 | 3 | 4 |
| theelepel dieet margarine | 40 | 2 | 8 | 3 | 4 |
| eetlepel sla /olijfolie | 90 | 5 | 17 | 6 | 10 |
| Brood, graan en aardappelen | |||||
| snee brood | 85 | 5 | 16 | 6 | 9 |
| beschuitje | 40 | 2 | 8 | 3 | 4 |
| luxe wit bolletje | 150 | 8 | 29 | 10 | 17 |
| croissant | 160 | 9 | 31 | 11 | 18 |
| krentenbol | 130 | 7 | 25 | 9 | 14 |
| kleine gekookte aardappel | 40 | 2 | 8 | 3 | 4 |
| groentelepel geb.. aardappel | 70 | 4 | 13 | 5 | 8 |
| groentelepel pasta | 45 | 3 | 9 | 3 | 5 |
| groentelepel rijst | 60 | 3 | 12 | 4 | 7 |
| Groente en fruit | |||||
| schaaltje aardbeien | 25 | 1 | 5 | 2 | 3 |
| appel | 60 | 3 | 12 | 4 | 7 |
| banaan | 80 | 4 | 15 | 5 | 9 |
| grapefruit | 50 | 3 | 10 | 3 | 6 |
| kiwi | 30 | 2 | 6 | 2 | 3 |
| tomaat | 10 | 1 | 2 | 1 | 1 |
| sinaasappel | 55 | 3 | 11 | 4 | 6 |
| avocado | 220 | 12 | 42 | 15 | 24 |
| mango | 180 | 10 | 35 | 12 | 20 |
| groentelepel gekookte groente | 10 | 1 | 2 | 1 | 1 |
| schaaltje rauwkost | 10 | 1 | 2 | 1 | 1 |
Calorieverbruik bij 90 kg. lichaamsgewicht |