If you reduce 2 kg, that is, 1 kg, you need to reduce 7700 x 1 = 7700 kcal; 20 kg, that is, 10 kg, needs to be reduced by 7700* 10=77000 kcal;

7700 kcal /7 days = 1 100 kcal (a bowl of rice is about 250 kcal. )

Your normal diet is about 2 100 calories. If you want to lose two kilograms a week, subtract 900 calories, which is 1200 calories, which is an ideal diet. Then add 200 kcal of exercise every day, and the calories reduced every day are 1 100 kcal.

However, if you want to subtract 20 A Jin weeks, 20/7=2.857 A Jin days, you will lose 2.857 *1100/(2/7) =10999.45 kcal a day; Losing 20 pounds a week at this time is a bit exaggerated!

However, don't forget that your body will slowly reduce its metabolic rate to adapt to this reduction in energy. So if you want to lose weight, exercise is essential, otherwise you will start to lose weight for two weeks, and then it will soon come to a standstill. If you exercise step by step from less to more, and pay attention to eat more protein in your diet, you can postpone this stagnation. Generally speaking, continuous weight loss will not exceed one month.