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@user69121
If you really want to properly get your head round how many calories your eating, download the MyFitnessPal app. Get the kitchen scales out and weigh everything... You'll probably find your portion of pasta is 100g, where as the portion size on the packet is 75g (483calories instead of 363calories). Spreads and condiments are usually small amounts but they can quickly add up if you have them often. Its just a smear of spread on your morning toast, but for me thats a scrape of butter (7g) which is 48cal, whereas a good lashing of butter is going to be at least 100cal.
MFP and weighing stuff is honestly a pain at first. But it quickly gets easier.
Once you've added food to your diary once, its easy to find it in the future and you will get options for "frequently paired" foods. For my breakfast, I only need to type "fr" and i get options that include fruit loaf. Select the number of slices. Tick if I'm adding butter and also milk for a latte coffee. 273 calories for three slices of fruit toast and black coffee, or 416cal with a scrape of butter and a latte.
500-600 calories defecit per day is 3500-4200 per week. Being as fat is 9cal per gram, thats 0.39kg to 0.46kg per week ☺
Check out Richie Howey on FB. Some of his comments and vids are quite blunt but there's no bullshit. Eat what you want, so long as it fits your calories and macros... if it doesnt fit, go for a run until it does 😀