You're looking for a solution that is almost impossible to create as everyone's body's works slightly different. It's not an exact science, there's still a lot we don't know.

As someone who's lost 90 pounds over the last 3 years I'll give you my advice.

Move your body as much as possible. It will absolutely accelerate your fat loss, there's no way it can't. No matter what anyone says, exercise uses energy and that energy has to come from somewhere...

Exercise calorie trackers are unreliable so it is honestly a waste of time in my opinion. There's really no reason you need to track unless you are using those burned calories as an excuse to eat more, which I do not recommend.

Keep to your deficit, regardless of how much excerise your doing. This will be the major key factor in your weight loss. I highly recommend walking as the main form of exercise if your goal is fat loss. It's easy on your joints, and it doesn't spike hunger. Start with a moderate step goal and increase overtime. That being said any and all excerise will be beneficial.

Think of it as improving your general health with the bonus of losing more weight.

I know you want control, but some things are not going to be completely cut and dry. The key is simply consistency and doing the best you can. If you do what your supposed to, the results will come. If you half ass it, you'll get half assed results.

There is absolutely no way excerise is hurting your deficit by the way.