First, look at your current weight. If you need to lose a lot of fat, you can lose it by adjusting your diet in 3 months.

The specific method is as follows:

Set the amount of exercise every day, such as running, sit-ups, aerobics, etc., and estimate the calories consumed by each activity, such as jogging 8 kilometers/ At an hourly rate, the energy consumption per hour is 450 kcal. If you engage in light physical labor in a day, you will consume about 2,500 kcal in total, etc. Calculate your daily consumption.