Just run three times a week. During the weight loss stage, you must control your diet (don't eat oil and sugar, but eat crude fiber), so as to achieve a balanced three meals (or two meals), and then run after 1-2 hours. I don't think you need to count many calories. Running needs to be continuous and gradual, otherwise it will not only damage your health, but also easily give up halfway or rebound. I usually walk 3-4 kilometers and jog.