Daily calorie requirement of adults = basic calorie required for basic metabolism of human body+calorie required for physical activity+calorie required for digestion of food. Normal people should consume 2000 calories a day, and people who exercise can increase it appropriately!

The fastest exercise to burn calories:

1. Playing squash consumes a lot of calories, and it is very effective to lose weight often. Playing squash for 30 minutes can consume more than 450 kilocalories and help the body excrete fat.

2. Swimming is recognized as one of the best weight-loss exercises, which is very suitable in summer and consumes high calories. Butterfly swimming for 30 minutes can consume 470 kilocalories. If you can swim for half an hour every day, you will lose weight quickly. Of course, it's best to match your diet.

3. Skipping rope is an aerobic exercise, which is also very beneficial to lose weight and burn fat. Jumping for 30 minutes can consume 440 kilocalories. 1 kg fat has 7200 calories, which means skipping rope can be consumed in 5 hours.

Playing badminton helps to increase the flexibility of the body and exercise the whole body muscles. Playing badminton for 30 minutes can consume 160 kcal.

Table tennis girls don't play much, but don't underestimate it. Table tennis can not only improve the reaction ability, burn calories quickly, but also exercise the whole body muscles. Playing table tennis for 30 minutes can consume 130 kilocalories.

Drink more water. Lack of water easily confuses hunger and thirst. Drinking more water helps to suppress appetite, and adequate water is the key to maintain normal liver function in the body.