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First: Determine how many calories you are using each day with this online Basic Metabolic Rate calculator. It will determine how many calories your body consumes each day with no exercise. (bmi-calculator.net/bmr-calculator/ )
Third: Determine how many calories you consume each day with this food and portion calculator. And you can simply look at the various nutritional labels on things you consume. (calorieking.com/foods/ )
Finally: Simply total the amount of calories you consume in food daily, then subtract the total amount of calories you use while at rest (BMR) and through exercise each day. If the difference is a negative number you are losing weight. If the number is positive, you will gain weight.
About 3,500 calories are equal to one pound of body weight, so by cutting 500 calories a day (a total of 3,500 calories a per week) and otherwise eating a balanced diet , you will find that you will lose approximately a pound a week.
Ultimately it is simply a mathematical formula that you can simply adjust to achieve your goals. To help with your fat loss goals there a some well documented strategies that will help accelerate your metabolism so that your body will naturally burn more calories.