Tools for Calorie Deficit Monitoring
There are many excellent sites that provide ways of estimating calories in food and calories burnt through exercise.
For Food - See Calories in Main Meals
For Exercise - See Calories Burnt in various exercises
You will burn one calorie for every 20 steps walking at moderate pace, 50 calories for 1000 steps, and 500 calories for 10,000 steps.
For information on how to estimate your Resting Metablic Rate
See Resting Metabolic Rate and BMR and RMR Calculator.
There are many complications with the way yor body repsonds to diests are exercise - for more information
See: Article 1; Article 2 ; Article 3 , but this is the basic principle.
For addtional information about losing weight and dieting
See: Top40 Weight Loss Directory