How much is the second, eat less first. The daily calorie requirement of men: 9250- 10090 kilojoules. Accurately calculate the basic calories needed for basic metabolism of human body. Male and male kg 18- 30 years old 15. 2 x weight (kg) +6803 1- 60 years old 1 1.5 x weight (kg) +83060 years old 13.4 x weight (kg) +490x need 1942 kcal. Protein carbohydrate produces heat energy = 4 kcal/g protein produces heat energy = 4 kcal/g egg about 6 grams, and 24 kcal fat produces heat energy = 9 kcal/g, I don't know exactly how much I eat, and I can't count it. Then you subtract the calories you want to consume every day, and the rest is the exercise to lose weight. This is balance. To lose weight, you need to increase on this basis. The calories consumed in a 60-minute activity are 1 10 card swimming 1036 card cycling 184 card bathing 168 card driving, 82 card ironing 120 card playing tennis, 352 card washing dishes 136. 38+0 14 card outing 240 card cleaning 228 card jumping aerobics 252 card skipping 448 card boxing 450 card nap 48 card learning 88 card dancing 300 card work 76 card walking 255 card playing golf 186 card walking 555 card watching TV 72 card jogging 655 card playing billiards 300 card running 700 card riding 276 card physical training. I found all the information about 300 calories skiing, 354 calories aerobics, 300 calories flower arrangement, 1 14 cards martial arts, 790 cards shopping, 180 cards sit-ups and 432 cards. You can calculate and arrange the actual amount of exercise according to your actual situation.