If you look at your exercise calendar before you record anything it should be the number of calories you need to eat to maintain that weight. Depending on how many pounds you want to lose each week you should try to be that number every day if you can. For example, beating it by 1000 calories a day will, over time,result in around a 2 pound a week loss in weight. You can beat that number thru a combination of eating less caloriues and/or doing exercise.
Pain is a by-product of a good time.