Running calories (kilocalories) = weight (kg) × exercise time (hours) × index K.

Exponent k = 30 ÷ speed (min /400 m)

Basic energy: (including the heat required for all activities you usually need)

Energy (kcal) = weight X9 (female)

Weight * 10 (male)

The most important thing to lose weight is to control diet.

Dietary energy-basic energy consumption-extra exercise energy consumption < 0 You are losing weight.

Dietary energy-basic energy consumption-extra exercise energy consumption > 0 You are still gaining weight.