A calorie intake chart can help you determine the number of calories you are consuming per day, and an exercise chart can help you estimate how many calories you are burning. The total energy use should exceed the total intake in order to lose weight.
Calories burned from exercise are part of the daily total, which includes the basal metabolic rate. To get a rough guess at your basal metabolic rate, use the following formulae: men; 10W(kg) + 6.75h(cm) - 5a(years) + 5, women: 10W(kg) + 6.75h(c,m) - 5a(years - 161. This is the Mifflin-St. Jeor equation.
After finding the BMR, you need to modify it with activity level. If you're sedentary, multiply BMR by 1.2; if lightly active 1.38; if moderately active, 1.55; if extremely active, 1.9. These are only rough estimates, so you should experiment.
Then, use calorie charts for various types of exercise and food calorie-counting charts to compare to one another by making a daily log of your exercise and foods consumed. You can then plan to lose weight by calculating calorie deficit. It takes about 3.500 calories to lose one pound of body weight under ideal conditions. The body alters its metabolism to adjust for more or less food and exercise, so don't expect everything to work exactly as planned.