i think the key of losing fat it self actually depends on individual.. however, i think its more important to understand the science behind fat storage, muscle growth, fat burning process in your body. i have tried several ways to cut down in size but actually i cant , i always fall to this what we call "rebound" after slimming down. Until one day i meet this national bodybuilder don wan to mention coz i bought supplement from him then he thought me some tricks. I don want to mention who he is but i would share what i have learn from this guy
First, there is no certain plan for each people to follow to go for diet, if a plan works for you then you are lucky enough but you nvr understand your own body.Each body works differently depends what your body store in your body and your lifestyle, jot that its body works differently but the science behind your body to eliminate fat is same ,thats why some can lose fat fast while some can't.
But this are some basic information on fat burning. Your body will use up energy in your body from the food we take measured as calories first. If you are in a calories deficit then the body mechanism will switch to burn sugar or fats in your body depends on the intensity of the exercise you do. From there, you should try workout yourselves on how to lose it rather than lose it and replace it . i really start to figure from there and my 17% body fat end up at 10%.

what do you want to calculate?