I have the same problems when it comes to counting calories or counting a caloric deficit to be more exact. I wrote my own diet application which helps me track all my calories consumed and the percentages of proteins to carbs to fats. Apparently this is as equally important as the amount of calories consumed when it comes to buring fat. I used the zone diet with some success. It suggests a ratio of %40 carbs, %30 protein, % fat (good, non saturated fats, omega 3s etc).

The problem is determining calories consumed. There is really no way of accurately determining that without some highly sophisticated lab setup.