No more than 2,000 calories, and the consumption in a normal day is about 2,000. Simply dieting is not enough, it will rebound quickly, and what you lose at first is water, not fat; What you lose if you don't eat is fat; What you lose during exercise is fat. Eat a normal diet, abstain from sweets and fried snacks, and eat less if you can't avoid it. You can run or do brisk exercise every morning and evening, and finish it at night if you don't have time to get up in the morning. One hour can achieve slimming effect, save money and be effective, and one hour in the morning and one hour in the evening is the best.