How to know your calorie intake?

Pagi:
1.Roti Gardenia 3 keping:3x75=150 Kcal
2.Minum secawan kopi=100 Kcal
3.Dua ketul kuih katayap=100 Kcal
4.Air kosong 500 ml
5.Vitamin C 500 mg
Sub-Total:350 Kcal.

Tengah hari:
1.Nasi dua pinggan=500 Kcal
2.Ikan 1 ekor=70 Kcal
3.Sayur=30 Kcal
4.Air kosong 500 ml
Sub-Total:600 Kcal

Petang:
1.Roti 3 keping=150 Kcal
2.Kopi secawan=100 Kcal
Sub-total:250

Malam
1.Nasi dua pinggan+lauk+sayur=500 Kcal
2.Pisang 5 biji=5x30=150 Kcal
3.Air kosong 500 ml
Sub-total:650 Kcal

Total:1500 Kcal
Keperluan:1500 Kcal
Lebihan kalori:0 Kcal

Hasilnya: Berat badan tidak meningkat.
Jika nak menurunkan berat badan.Apa yang harus saya buat? Ada dua pilihan:
1.Kurangkan pengambilan kalori dengan cara makan sepinggan je pada waktu malam.
2.Lakukan senaman untuk membakar kalori supaya mengalami defisit

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Morning:
1.Whole wheat bread(Gardenia) three pieces: 3x75 = 150 Kcal
2.Drink a cup of coffee = 100 Kcal
3.Two pieces of cake(ketayap) = 100 Kcal
4.plain water 500 ml
5.Vitamin C 500 mg
Sub-Total: 350 Kcal.

Noon:
1.Rice two plates = 500 Kcal
2.Fish = 70 Kcal
3.Veggie = 30 Kcal
4.Plain water 500 ml
Sub-Total: 600 Kcal

Afternoon:
1.Loaf 3 pieces = 150 Kcal
2.A cup of coffee = 100 Kcal
Sub-total: 250

Night
1.White rice plus vegetable dishes + fish = 500 Kcal
2.Banana (5xsmall size) = 5x30 = 150 Kcal
3.Plain water 500 ml
Sub-total: 650 Kcal

Total: 1500 Kcal
Requirements: 1500 Kcal
Excess calories: 0 Kcal

The result: Weight remain unchanged
If I wish to reduce my weight.What should I do? There are two options:
1.Reduce your calorie intake by eating a plate of white rice instead of two at night.
2.Do a regular exercise so that you have a deficit in calorie