You don't need to know the real numbers...the estimates on foods are "good enough". You don't have to eat the same thing everyday, just be consistent about logg

You don't need to know the real numbers...the estimates on foods are "good enough". You don't have to eat the same thing everyday, just be consistent about logging every calorie you eat and stop worrying if the estimates on the package are 5-10% off or your body is 2% less efficient than mine...that all gets lost in the noise. If you track your calories for a month and find your weight stays exactly the same while you are eating 2500 calories per day of whatever foods you normally eat, then reduce your calories to 2000 without changing your diet you will lose weight at roughly 1 pound a week. Simple, not easy.