It's not hard at all once you learn to "think in f-stops." The first thing to learn is the film speeds, which progress in 1/3 stop increments, as follows, and starting from 25:
25 32 40 50 64 80 100 125 160 200 250 320 400 500 650 800 1000 1250 1600 etc.
The numbers are easy to remember once you notice that each third number is doubled: 25 50 100 200; 32 64 125 250; 40 80 160 320
And of course, each third film speed is a full stop faster or slower, depending on the direction you move.
Full f-stops are also a numerical progression; every other one is doubled:
f1.4 2.0 2.8 4 5.6 8 11 16 22 45 etc.
To apply compensation, all you have to know is whether you are opening up or stopping down, and how many stops.