An article in Times of India on 5th July 2011 is about guidelines of Hyderabad based National Institute of Nutrition (NIN) for changing the lifestyles and help in maintaining better health. Following is the calorie consumption for different activities.
Sleeping, resting, relaxing-1.0 kcal/min
Sitting (light activities like eating, reading, writing, listening and talking)-1.5 kcal/min
Standing (light activities like washing face, shaving, combing, watering plants)-2.3 kcal/min
Walking (slow), driving, dusting, bathing, dressing, marketing, childcare-2.8 kcal/min
Light manual work, sweeping, cleaning utensils, washing clothes, other household chores-3.3 kcal/min
Warm-up and recreational activities, walking up and down the stairs, cycling, fetching water-4.8 kcal/min
Manual work (moderate pace), loading/unloading, walking with load, harvesting, carpentry, plumbing-5.6 kcal/min
High intense manual work and sports activities - tournaments, wood cutting, carrying heavy loads, running and jogging-7.8 kcal/min
From the above, one can calculate energy requirement for their routine. There is an article to find energy requirements in the internet.
Recommendations: Consumption of 300 gm/day of vegetables, 6 gm/day of salt
Use of large amounts or big pieces of food items in microwave oven are discouraged as heating may not be same for entire quantity and cold spots can lead to entry of bacteria into human body. Similarly, cooking frozen food in microwave oven directly is not recommended.
A calorie calculator may be useful for assessing daily needs.
Food calories charts are available here to plan for food intake as per requirement.