If you burn calories (exercise), and eat the same calories as before, you are in a calorie deficit. (The same as if you just eaten less).
If you eat exactly as much calories as you need to you can tecnically transform fat to muscles, but its really hard and you need to almost count every nutrient.
Most ppl reduce it too much and risk a rebound. Just eat 50/100 calories less than your daily burn rate and you are on the way. (It's not really fast, but steady)
You basically have no networking as there are no network cables. The bracket in the upper part could be used to terminate network cables running to your rooms.
The white cables are coaxial, used for tv-signal.